Name: Dalal
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Posts by dalal:
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- My 2 yrs old nephew sneaking !
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Burn your calories with me
February 18th, 2011
It happens a lot when you compare two people of the same age, weight, and height; give them the same reducing diet and compare their results. You might find that one of them lost more weight than the other, does that mean that one of them was cheating on his diet?
No not necessary, metabolism from one person to another differs. Every body is unique in a way, so that is why before following a reducing diet a person should conduct a complete blood test and specially the TSH tests that shows the performance of the thyroid hormones. They might be hyper or hypo and both affect the speed of metabolism. A person with a higher metabolism level means he is able to burn more calories.
There are some factors that affect a person’s metabolism and these include: Age, Health, Physical condition, Diet, Activity level, Frequency of meal consumption, Proper hydration, Hormone levels, and Stress.
Moreover the more frequent your meals are the better your metabolism works, that is why it is best not to skip any of the three main meals and have 2-3 mini healthy snacks in between with lots of water between meals as well.
But did you know that there are some foods that actually can speed up the performance of metabolism in a healthy normal person?
Here is a list that I have gathered up to share with you. Researchers agreed that when these foods are consumed, a better metabolism and performance is achieved. Try them and lets have your feedback. Good luck…
Foods that enhance metabolism:
Grapefruit
Green Tea
Yogurt “Skimmed”
Almonds- 6 psc don’t over do it or it will cause some weight gain
Eggs – Boiled
Coffee- Don’t exceed 2-3 cups per day
Turkey & Chicken Breast – protein rich meat “trimmed fats” builds lean muscle tissue, causing your body to burn extra calories and raises your metabolism.
Apples
Spinach
Beans
Broccoli
Oatmeal
Soy Milk
Cinnamon
Salmon
Berries
Whole grains
Try including these foods in your diet and make sure you take them moderately.
Wishing you the best healthy wealthy lives …
Sweetest Regards
Dalal M Al Nukhailan
Nutrition Specialist – Health & Lifestyle Coach
Kids Will Love it…
January 10th, 2011Kids, they love to play!
My 2 yrs old nephew sneaking !
Playing is just in their nature, they’re cute little human beings who find joy in everything they do. I’m sure some of you have seen kids playing with food so often, or refuse to be fed and want to hold the spoon in their hands and just enjoy the mess and the experience of feeding himself freely. As a matter of fact they might end up throwing away the spoon and use their hands instead! So why not let them have it? Spaghetti mess anyone?
We are the main influence on kids’ eating habits, they are smart and they choose what they like depending on who they like to imitate, so be a positive role model to them. Eat something fresh and healthy in front of them and don’t ask them to eat it, just place a special plate for them in front of them and eventually they will give it a try. Try placing a salad bowl in front of them, they’ll be attracted to the greens, and try making it more colorful by using some of the following ingredients: Red cherry tomatoes, yellow/orange capsicum, purple sauerkraut, olives etc…
YES it is common that kids don’t like vegetables, but with time, and if they are constantly exposed to them, they will eventually give in and give it a try. They will soon learn to love them.
Never give up on a kid with a picky taste !
P.S: I was one of those kids ;)
Sweetest Regards
Dalal AlNukhailan
Nutrition Specialist | AYMSTRONG
Kuwait National Football team wins the Gulf Cup after 12 years of absence. Congratulation
December 6th, 2010
Congratulations to Kuwait for their win last night in the GULF CUP 20, 10 Wins in 20 Tournaments, well done Kuwait National Team.
For this happy celebration I would like to highlight the importance of nutrition for the player’s performance. May the team continue playing strong with the best nutrition to achieve more and more success in the coming Asian Cup Tournament.
Below are some tips:
1- Chose lean meat proteins with trimmed fat.
2- HYDRATION: athletes need proper hydration to replenish wasted electrolytes & get their vitamins & minerals.
3- Avoid too much of fats as they slow absorption and interfere with fitness level and body weight.
4- Carbs: have a pre-game meal 3-4 hours before the game to allow optimal digestion and energy supply. Most recommend small pre-game meals that provide 500 to 1,000 calories with higher starch ratio in the form of complex carbohydrates.
5- A High energy snack bar with carbohydrates, and 100-300 Kcal is recomended before the game within an hour helps in increasing performance.
6-FRUITS: to ensure a calorie dense snack with high vitamins and fiber.
and most importantly…
HYDRATION HYDRATION HYDRATION and stay away from too much coffee/tea & soft drinks.
May God bless our country and our team, and I pray that Kuwait will always celebrate great achievements.
Sweetest Regards,
Dalal M . Al Nukhailan
Nutrition Specailist | AYMSTRONG
Cream & Caramel ?
November 2nd, 2010
WATCH OUT !
Next time you walk into a Cafe and order your favorite drink, the most infamous question you will be asked is: “ With Cream & Caramel Mam/Sir ?”
Kindly reply: “No Thank You” With a Big Smile.
You will be amazed at how much hidden empty calories those toppings add.
Sweetest Regards
Dalal M. Al Nukhailan
Nutrition Specialist | AYMSTRONG
Dining Out Smartly- Lunch & Dinner
October 23rd, 2010
Previously I have discussed that dining out is one of the main activities a lot of people enjoy in Kuwait. In this post I will help you make smart choices in choosing what to have for Lunch and Dinner without the need to sacrifice your health.
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Look for steamed, broiled, baked, grilled, poached or roasted dishes. In this way you will avoid excess saturated oils that are present in fried dishes that may affect your cholesterol.
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Always ask for sauces or salad dressings to be on the side, and choose light Italian dressings or a light mix of lemon, balsamic vinegar and olive oil for salads. Much of the extra calories come hidden in creamy sauces or salad dressings and may interfere with weight managements.
3
Skip the soda. They’re full of sugar and empty calories. A large soda can run over 300 calories and 80 grams of sugar an approximate average of 2-3 days worth for someone trying to lose weight
4
Avoid foods high in salt and most importantly if you see the salt shaker on the table don’t go directly shaking it on your dishes before even tasting if the food needs more salt or not. Extra salt raises your blood pressure and while you’re enjoying an outdoor meal I want you to have a stable calm pressure.
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Always ask the waiter/waitress to ask the cook to trim fat off meat and skin off poultry. Choose lean meats, fish, and grilled burgers. Avoid fried and processed meats.
6
Some restaurants might serve you a plate that satisfies a whole group, rather than 1 person, so be smart and stick to serving sizes that suit you and your body needs. More food on the plate does not mean more food for you.
7
Order your sandwich with reduced sauces. Mayonnaise and other fat-filled sauces contribute a lot of extra calories and saturated fat. Moreover, choose whole grain or whole wheat bread options if possible, not only because of their nutritional benefits but also because they give a longer duration of the fullness & satiety feeling.
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When it comes to desserts try fruit sherbet or nonfat frozen yogurt or chose dark chocolates & reduce/avoid extra caramel/chocolate toppings. Be precise about the quantity, eat slowly and enjoy every spoon in order to stimulate your hormones to signal your brain that you will almost reach satiety.
After all eating wisely is a personal responsibility to make a healthy living.
Sweetest regards,
Dalal M. Al Nukhailan – Nutrition Specialist
Health & Lifestyle Coach
Dining out Smartly: A fresh Start-Breakfast
October 7th, 2010
When dinning out always remember to make your choice a right one, this is to maintain your health and well-being.
In this post I will be highlighting your options for Breakfast, & in the next posts I’ll be highlighting Lunch & Dinner options, so lets make sure we remember these tips:
Eggs- have them boiled, scrambled or omelets and avoid too much of the yolk. Choose the egg whites to reduce cholesterol and ask for them to be cooked with vegetable oil.
Meats- avoid having high fat processed meats such as bacon, and sausages; instead be smart and choose lean smoked turkey slices.
Dairy Products- choose skimmed or low fat products such as milk, yogurt, cheeses etc. Always remember to ask for lactose free or ask the waiter/waitress for any products that may contain milk if you have any intolerance or allergies. Some foods that may contain milk include: waffles, pancakes, crepes, bagels, cakes, some breads or toasts, ice cream, chocolates, and all dairy products.
Beverages- choose fresh juices to boost your freshness for the day.
Carbs- choose whole grain products such as brown bread and whole-wheat cereals.
Fruits- include fruits either some fresh strawberries on top of your waffles or bananas on your crepe or simply choose a fruit salad which will nourish you with its vitamins and minerals.
Fats/Sugar- replace butter with margarine or jam and restrict the portion size, 1-2 tsp is enough.
Nuts- include some roasted unsalted nuts; hazelnuts, almonds and walnuts are great options but restrict the portion to the very limit.
Dine out smartly… & Keep yourself posted for the next post with some healthy Lunch & Dinner Options
Sweetest regards
Dalal M. Al Nukhailan – Nutrition Specialist
Health & Lifestyle Coach
A Sweet Deal !
August 9th, 2010
Ever since I was introduced to the sense of taste, the primary two powerful food tastes were either Sweet or Salty. The two powerful added crystals to food are “Table sugar & Table salt”. Lets keep salt on a side for a while and highlight SUGAR.
Simple sugar is in the form of sucrose, the sense of sweetness that we all enjoy! I’m not talking about naturally present sugars that are present in foods such as carbohydrates, vegetables, fresh fruits/juices and in milk, but I’m strongly concerned with added sugars in our daily foods. Those sugar maybe present in any of our beverages, candies, sodas, cakes, cookies, caramel toppings etc. Think about it the next time you have your tea/coffee or more concerned I am when it comes to frappes and milkshakes that some people randomly snack on!
The daily-recommended sugar intake according to the FDA is 10 teaspoons (40 grams) as the “Daily Value” for added sugars for a 2,000Kcal. Daily Values are currently used on food labels to point out the recommended maximum intakes of fat, sodium, and other nutrients. That is why it is extremely vital to READ food labels. However the new AHA (American Heart Association) revision of Sugar allowance sets the upper limit at 6 teaspoons for women and 9 teaspoons for men! Which is even better to stay on the safer sides.
And for those interested in calorie control or trying to lose or maintain weight, I’m sure that every calorie counts for you, so sugar adds up on calories ONLY that’s why it’s called “Empty Calories.” The sugar in a muffin or a cappuccino will take a big portion out of your calorie allowance for the day without getting you closer to your daily goals for minerals, vitamins, and other nutrients.
Ramadan is at the doors and it’s a good chance for us to clean out our bodies, and in this spiritual occasion I’d like to take this opportunity to wish my readers a happy healthy Ramadan filled with God’s forgiveness. However I believe that many dishes and especially sweet dishes are introduced, * “legaimat & basbousa” comes at the top of the list & not to forget the famous Ramadan cold sweet drink!
So be clever and have them in moderation. Make a sweet deal with yourself, that you won’t upset your bodies with extra “empty calories” that may be a reason for future diseases such as tooth decay, obesity, type 2 diabetes and so on.
Look ahead to achieve your Sweet Deal
Sweetests Regards
Dalal Al- Nukhailan| Nutrition Specialist
Health & Lifestyle Coach
**Legaimat & Basbousa= two very famous Arabic sweet dishes made using a high amount of sugar & sugar syrup.