Posts by sara:
Back to school
September 19th, 2010
Hello Everyone,
Today is one of the most beautiful times of the year…kids are going back to school for a fresh new productive year. What makes this year so special for me is that it is my son’s first, so after endless shopping and preparation he finally went to school this morning with a big smile on his face. One of the reasons that got me so excited preparing for this day is packing him a healthy lunchbox. Our kids’ lunchboxs are one of the most important tools that help them grow into healthy happy eaters. I am proud to see that many schools have a “no junk food” policy for their students. My son’s school has lovely healthy eating posters and a strict policy regarding healthy food. If you are one of the mommies responsible for packing school lunches for your little ones then these points may be helpful to insure that you are doing it right for your angels:
Go whole: if you are using white bread/toast or any refined starches one of the must swaps to consider is turning to whole grain products. Refined carbohydrates are nothing but starchy with no significant nutrients. Whole grain products contain the bran which is the fiber nutrient filled part.
Include healthy proteins: proteins are essential nutrient for healthy growing children; it can be included in the lunchbox in many ways. As a spread: Hummus or other legumes, labna, cheese, turkey, tuna, eggs, and lean meat, chicken, fish leftovers also can be made as a wonderful filling with a touch of veggies. Ideas are unlimited when it comes to healthy sandwich filling just make sure you go for lean protein and avoid processed meats such as martadella, hotdogs, etc…
Add healthy fats: healthy fats are a great addition to boost the energy content of the food and provide fat soluble vitamins A, D, E, K. You can add them through nuts and seeds, avocado spread, olives, olive oil.
Add fun fruity dessert: fruits are a nature perfect sweet nutrient pack dessert with fun fun varieties. You can include whole fruits, cut them into fun shapes or include dry fruits that are chewy like candy. Go easy on fruit juices since they lack the fiber in whole fruits and avoid ready juice drinks which are nothing but water and sugar. If you are going to make a juice do it fresh or buy 100% fresh fruit juice.
Go for the Best beverages: make sure your kid get plenty of water to keep him hydrated; another top beverage of choice would be milk or leban which are a great source of protein and calcium. Any kid over the age of two can enjoy low fat dairy.
Include veggies: veggies with fun colors are great source of nutrients and antioxidants you don’t want your kid to miss. Include finger foods such as cucumber, carrots, pepper, broccoli, and cauliflower to name a few. You can include them with hummus, avocado, or cheese dip.
Involve your kids: including kids in choosing and making foods can be a great chance to improve and empower their decision and health choices; make sure to include them in the process.
Kind regards and stay healthy,
Sara Al-Kandari | Nutrition Specialist
Give your body ‘Eidiya’. Top healthy eating tips for the Eid vacation.
September 10th, 2010
Hello Everyone,
I would like to send warm wishes to all of you this Eid holiday, and may God’s blessings be upon you every year. For this special occasion I would like to suggest to all of you that you give your body a special ‘Ediya’ by following these healthy eating tips:
Advice 1:
Adjust your timing & amount of food intake: go easy on your body after all we just endured 30 days of fasting, where regular meal patterns and timings changed dramatically. My advice is to try to keep your meal portion light and try to slowly shift your eating time back to normal during the eid holiday; keep ur breakfast as early as possible close to Sohor time and slowly move it to your usual breakfast time. A perfect breakfast for the first day of Eid would comprise of dates and leban before going for Eid prayer. Similarly, push lunch time as late as possible close to fetor time and leave `3abga time close to your dinner.
Advice 2:
Go easy on caffeine and dessert: moving from one visit to another in every house you have to drink their coffee eat their sweets and overload your body with calories. Just say no politely, and remember our prophet’s teaching: .ما ملأابن إدم وعاءشرا من بطنه
As for caffeine excess, caffeine will have a diuretic effect causing you to lose water, something you surely don’t want to do to your body especially not in this hot weather; go easy on caffeine consumption (average of not more than 300mg of caffeine per day).
Advice 3:
Keep yourself hydrated: being busy visiting friends and family for Eid often makes us forget the silent nutrient water, and to stay hydrated. Water is highly beneficial: 0 calories, an extremely important nutrient that you don’t want to miss out on. Make sure you drink your 8 cups of water every day.
Advice 4:
Stay focused: people embraced Ramadan with extreme focus regarding their health; we start seeing people walking in malls and mamsha and seeking healthy advice. For those who started either exercising, or a weight loss program or even those who have been idle, I send this message: stay focused and remember that your health is the most precious thing in the world so keep eating healthy, exercising, and enjoy your life to the fullest.
Don’t hesitate to seek information from the experts to stay focused
Stay strong, and be healthy,
Sara Al-Kandari | Nutrition Specialist
The best beverage in Ramadan
August 23rd, 2010
Although Ramadan is the month were Vimto and tang is preferred in most houses, special drinks like gamar-deen, baithan, and sa7lab, also start to appear. I suggest that you all make leban your top choice this Ramadan, along side milk and other dairy products. They are a rich source of calcium (Ca), which has a lot of benefits for our bodies like strengthening our bones and teeth.
Studies have shown that adequate calcium intake helps in the prevention of some diseases such as colon cancer and hypertension (high blood pressure). In my practice I often meet a lot of people who just refuse to drink milk. This has been a major concern for me especially for females who are more prone to bone diseases such as osteoporosis.
Females must also increase their calcium intake during pregnancy and lactation; often they don’t keep up with their body demands. During Ramadan, classic options such as leban, yoghurt, mhalbeya, custard and other dairy rich options, you can enjoy having your calcium intake with each meal.
Last but not least, always remember that an adult person needs three rich calcium sources every day.
Enjoy your food, and stay healthy
Sara Al-Kandary | Nutrition Specialist