5 Things that will change your salad

salad

1-Try the Greens

Are you always adding lettuce? Are you really bored now and wishing you can change that? Try Spinach, romaine lettuce, baby kale, dandelion greens — all of these are healthy things to add to salads, before you even add anything else!

Decide to try new greens every week and you ll never get bored of Salads.

2-Veggies

Adding Fresh vegetables will provide color ,taste and flavors . I m a fan of cherry tomatoes, what about you? You can add diced cucumbers, baby carrots or just about any veggies to your salad.

3-Fruits or berries

All fruits are suitable for salads. Try berries as well, and some grapes, or apples, or pears as long as they are not sweetened or mixed with yogurt , it should be OK. Personally I like dried fruits like strawberries, and apricots , but watch out for the sweetened ones.

4-Go NUTS

Nuts are rich in Omega-3 fatty acids and these are really good for your heart ! Add flavor and a bit of crunch by using chopped walnuts or slivered almonds! Make sure they’re not overly salted, or coated in sugar or chocolate, and enjoy!

5-Cheese

You are saying Now, how can any one use cheese in a salad ? That’s pretty tricky ! Use only cheese crumbs made from skimmed or low fat milk. They taste the same and have just about the same texture of your beloved cheese.

Looking for Salads? Check out our website here and order your salad to your doorstep

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عشرة أسئلة و أجوبه عن التغذيه للحامل و بعد الولادة

Pregnant belly
التغذية أثناء و بعد الحمل

بمناسبة عيد الأم ،قمنا بعمل مقابلة مع د/غادة صابرابراهيم

 إخصائي الروماتيزم و التغذية العلاجية و علاج السمنة و النحافة 
(الدبلومة الاوروبيه فى التغذية العلاجيه / ماجستير الروماتيزم و التأهيل / دبلومة الاكاديمية الكندية فى جوده الرعاية الصحية )

 لتحدثنا عن التغذية السليمة  للأم أثناء الحمل و بعد الولادة

ماهى الاطعمة التى يجب على تجنبها أثناء الحمل ؟

يجب ان تراعى الحامل تناول غذاء صحى متكامل ..
ننصح بتجنب تناولك
– الأغذية التى تحتوى على الوان صناعية و مواد حافظة

  • ( السكر الصناعى ( سكر الدايت

 الاسماك عالية المحتوى من الزئبق مثل الماركل الملكى و سياف البحر و القرش أو النيء مثل السوشى لانه قد يحتوى على بكتيريا ضارة و الفسيخ
لا ينصح بتناول اسماك  التونة  باكثر من 6 اوقية إسبوعيا لتفادى نسب الزئبق العالية

ينصح بعدم الإفراط فى تناول مشروبات الكافيين لما لها أثر على إمتصاص العناصر الغذائية مثل الكالسيوم
و الإمتناع عن التدخين و المشروبات الكحوليه

هل يوجد أطعمه ثبت أن لها دور فى حدوث مشكلات للأجنة؟

:من ضمن  مسببات الضرر للجنين

الإفراط فى تناول الاغذية عالية المحتوى من فيتامين أ

المشروبات الكحولية لها أضرار سلبية على الجنين

التعرض لنقص حمض الفوليك

  • (العديد من الادوية و المسكنات لها اثر سيئ على تكوين الجنين ( يجب عدم تناول أى دواء بدون الرجوع الى الطبيب المعالج

الأغذية عالية المحتوى من الزئيق مثل بعض انواع الاسماك (القرش/ الماكريل الملكى / سياف البحر

هل صحيح أن الطعام المعلب قد يكون له تأثير سيىء على الجنين؟

نعم يفضل الابتعاد عن المواد الحافظة
كما ان الأطعمة المعلبة تحتوي على نسبة عالية من الأملاح التى قد تؤثر سلباً على الحمل

ما هى المأكولات التى تنصح بها الأم أثناء الحمل؟

يجب ان يتم تناول غذاء صحى متكامل وافى جميع العناصر الغذائية كماً و نوعاً ( النشويات الصحية/ البروتين الصحي / الخضار / الفاكهة الدهون الصحية / الحليب و منتجات الألبان) تحدد الكميات من كل مجموعة على حسب الإحتياجات الشخصية للحامل من حيث وضع الحمل وحالتها الصحية و وزنها

ينصح باختيار النشويات المركبة و الحبوب الكاملة و إجتناب الإفراط فى السكريات البسيطة

تناول كمية كافية من الخضروات و الفاكهه

تناول البروتين خالى الدهون و عدم إغفال البقول و الإنتباه للمحتوى الزئبقى للأسماك المختارة

يراعى عدم الإفراط فى الاغذية عالية المحتوى من الملح

(و يتم عمل نظام غذائي لكل أم بحسب إحتياجاتها الغذائية ( الحاله الصحية / النشاط اليومى / العمر / الوزن و الطول ) 

هل هناك بالفعل أطعمه أو مشروبات لإدرار اللبن بعد الولادة؟

اولا : ننصح بتناول السوائل الصحية و شرب كميات وافية من الماء ما لايقل عن 8-10 كوب يوميا و يفضل أن يزيد ،مالم يكون هناك أى موانع طبية

ثانيا : يجب أن تتناول الحامل غذاء صحى متكامل  وافى الكميه من العناصر الغذائية حيث أن نقص التغذية يعمل على قلة إفراز اللبن
ثالثا:أمثلة  لبعض الاغذية المفيدة  :مشروبات  الحلبة و الينسون /  الحليب / البقدونس / الشمر / الشوفان / الخضروات الورقية الخضراء
و ينصح بشكل عام تناول غذاء صحى متكامل باتباع الاحتياجات الغذائية  ( بحسب توصيات الطبق الصحى و الهرم الغذائس) وافى الكميات من جميع المجموعات الغذائية الاساسية
و لا ننسي أن نذكر أن الرضاعة الطبيعية : دوام إرضاع الرضيع يساعد على تحفيز إدرار اللبن
frequent feeds day & night

متى يمكن للأم البدء فى  ممارسة حمية غذائيه بعد الولادة؟

إن كنا نتحدث عن حميات انقاص الوزن فإننا لا نلجا لها ولا ننصح بها  خلال فترة الحمل و أول ستة أشهر بعد الولادة (فترة الرضاعة الطبيعية الحصرية)  ففى تلك الفترة ننصح بتناول غذاء متكامل دون إفراط و نبتعد عن الأغذية عالية المحتوى من السكريات و السعرات و الدهون المشبعة
بعد الستة أشهر الأولى من الرضاعة  نبدأ فى إتباع حميات تحت إشراف طبى تفصل حسب الإحتياجات  الغذائية لكل سيدة حتى نضمن حصولها على جميع العناصر الغذائية اللازمة لها  و للطفل الرضيع حتى لا تتأثر صحتها سلبيا أو يقل معدل ادرار الللبن

هل يمكن للأم البدء فى تمرينات البطن أو الجري بعد الولادة؟

يعتمد البدء فى التمرينات على حسب الحالة الصحية للأم  ( الولادة طبيعية او قيصيريه ) أو هل هناك أى مضاعفات مصاحبة الولادة وحالة الهيكل العضلى و  يراجع الطبيب المعالج قبل البدء في التمرينات و متى يسمح تبدء تدريجيا

ما أسرع وسيلة لإنقاص الوزن الزائد بعد الولادة؟

تناول غذاء صحى متوازن مناسب  وافى السعرات الحرارية دون إفراط و الإهتمام بتناول الماء بقدر وافر و ممارسة الرياضة المناسبة بإنتظام بما لا يقل بل يزيد عن 150 دقيقة إسبوعيا تبدء تدريجياً و تزيد بالتتابع
الرضاعة الطبيعية تعمل على إستهلاك  قدراً من السعرات الحرارية و من ثم تساهم فى إنقاص الوزن
و شرب الماء بوفرة يساعد على ترتيب الخلايا و العضلات و تحسين معدلات التمثيل الغذائي

من هي أكثر الفئات العمريه المعرضة للترهل فى منطقة البطن بعد الولاده أم أن المشكله لا علاقة لها بالعمر و هل لممارسة الحميه دور فى منع الترهل؟

تقدم السن / الحياه الخامله/ الوزن الزائد قبل  الحمل / الحمل فى توائم / الولادة القيصيرية / عمليات فتح البطن / الاستعداد الجينى

بشكل عام هل توازى الحمية الغذائية تأثير ممارسة الرياضة أم أن الحمية أهم أم أن الإثنان يجب أن يسيرا متوازيان دائماً ؟

العلاقة تكامليه : غذاء صحى مصحوباً بنشاط بدني مناسب يعطى نتائج اكثر إايجابية فى انقاص الوزن

للتواصل مع  الدكتورة غاده صابر

gh.saber215@gmail.com

GHADA SABBER
دكتورة غاده صابر

6 Tips for successful Steak Grilling

 

steak blog

Learn these rules by heart and the skill to grill will be in your bones!

1-Warm your steak up

Take your steak out of the fridge at least one hour before starting. Skip that and you’ll get charred steak with raw meat inside.

2-Consider the right thickness

A successfully grilled steak needs attention to its thickness, so that it is not too thick to be well done or too thin and burnt!.

3-Salt it , salt it, salt it

Few hours before you grill your steak, make sure to sprinkle it with salt and leave it to rest.Salt is absorbed into the cells and leave your steak moist and juicy.

4-Use non grind pepper

Grind your black pepper directly on your steak to preserve the essence and freshness. Never use the ready made grind spices on your grill, specially black pepper.

5-Use meat thermometer

You read it right! a perfect grill should be taken seriously , so invest in buying a meat thermometer and measure the internal temperature of your meat. A temperature of 125 degrees means medium rare.

6-Let the meat rest

Ten minutes of calmness and  rest ,will do wonders to your steak. Just leave it to rest and allow the juices to spread evenly inside. If you wish you can tent it with an aluminium foil to let the aromatic fumes get back inside!

To order steak that celebrates all the virtues of good meat click here

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8 Secrets to successful Cake

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We were asked many times why the simple cakes go terribly bad? The answer came with much research and we wanted to share the results with you.

We can create your dream cake here

1-Use shiny metal pans

Shiny aluminum pans reflect the heat away from the cake, giving it a brown tender crust, while the black based pans usually store much heat and transmit it to your cake base.

2-Use the suitable pan size

Measure your pan from inside edge to inside edge. Using a large pan will flatten your cake, while using a smaller pan , will lead to your cake spilling out and taking longer time to bake.

3-Stick to the recipes’ directions

When you want a foam cake, don’t grease your pan while butter cakes need greased pans.

4-Heat the oven

Prior to baking your cake ,you have to heat it for 10-15 minutes.

5-Don’t over beat or under beat

Both over and under beating your batter will affect the volume, texture and consistency of your cake. Most recipes are prepared with electric mixer, which produces high speeds. To be very accurate every 1 minute with an electric mixer equals 150 strokes by hand .

6-Fill pans half way

Never fill your pan more than half. Allow your cake to bake evenly and prevent your batter from over flowing.

7-Know where to place your pan in the oven

Place single pans in the middle of the center rack. For more than one pan, leave at least 1 inch between the pans and the sides of the oven for good air circulation. If necessary, stagger the pans on two oven racks so one is not directly above the other so that air flows evenly around them. If you are baking cakes on both racks, it’s a good idea to rotate the pans midway through the baking period.

8-Cool the cake

Before filling or frosting or glazing your cake, you must leave it to cool completely.

To buy the perfect cake for all your occasions, Click here

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5 Hacks that can make your life easier in the Kitchen

 

1-Don’t rinse the pasta

pasta

Rinsing your pasta can drain all the starch and flavors in it.Instead just drain it and use the pasta water in sauce. Just drain it and leave it to cool.

2-For easier hard boiled eggs,try this

eggs

Boil your eggs with a pinch of salt and you’ll get better and harder boiled eggs.

3-Clean your Blender without sponge

After using the blender, fill half with water and few drops of your dish washing detergent.Give it a couple of swirls and It will be as good as new and super clean.

4-Use the microwave to juice the lemon

lemon

Zap your lemon in the microwave before squeezing them. This will give you softer and juicer lemon.

5-Whip up french toast in your microwave

Rub a pat of butter on the bottom of a mug; fill it to the top with chopped bread. In 
a separate cup, mix one egg, three tablespoons of milk, and a sprinkle of cinnamon. Pour the mixture into the mug, and microwave for one minute.

10 Facts you may not know about Chocolate

chocolate

What Is It?

1-Each Cacao tree produces about 2500 Beans.

2-It takes 400 beans to make just one pound of chocolate.

3-Cacao trees are very sensitive.Each year 1/3 of the crop is damaged .

4-Theobroma Cacao is the name of the tree that produces Cacao beans ,and it means “Food Of Gods”.

Where is it from?

5-70% of Chocolate comes from West Africa.

6-Rudolph Lindt designed the first cinching (grinding) machine for Cacao beans.

7-Most Cacao farms are family owned , not owned by large companies producing chocolate.

Savor Chocolate

8-It takes two to four days to make a single serving chocolate bar. If you wish to taste real home made Chocolate click here

Who depends on Chocolate?

9-Worldwide there are 40-50 million people depending on chocolate to make their living.

10-Spanish royalty give cakes of Cacao in their dowries and weddings.

Buy some home made Chocolate from “Little -Audrey” here

Share more fun facts about food ,and we will gladly publish it.

 

 

6 Foods that should be kept in your freezer

freezer

1-Bread

Freeze your bread after you slice it immediately. Whenever you need it, just pop slices in the toaster and you save the day.

2-Ripe Banana

Ripe bananas are great for banana bread, but who wants to bake in the middle of the week! Just slice it and freeze it.You can later make your favorite bread or add them to smoothies and they taste awesome when frozen.

3-Stock

Chicken or meat stock can linger in the back of your fridge till they get damaged. It is time to freeze them in liquid tight sealed containers and use them for your next meals.

4-Nuts

Don’t be surprised. Nuts are also perishable products. If you do’t want the oil inside getting rancid, freeze them and use them later.

5-Cookies’ dough

You don’t need to make new batches of dough every time you crave a cookie. Just make sure to keep your dough into small portions in an ice cube tray and freeze them .Pop them in the microwave and bake fresh cookies when you feel like it.

6-Fresh herbs

Every time you buy coriander, you end up throwing more than half of it. chop the fresh herbs, with olive oil into an ice cube tray and freeze it. Make sure to toss a cube into a pot of sauce or soup when you need it.

5 Romantic ways to celebrate Valentine’s day

Valentines-Chocolate-Box-497x330

Valentine’s day story

According to Legend, saint Valentine was sent to jail for performing marriage ceremonies to soldiers without the king’s permission. In jail ,he fell in love with the daughter of his jailer and sent her a love letter ,signed as, Your Valentine, just before he was sentenced to death.

Whether you are spending Valentine’s day with your lover or with your friends or family, here are some Romantic ideas to enjoy an amazing valentine’s day:

1-Express with a rose

Roses have always symbolized love, admiration, condolences and friendship. While the lavender roses signifies “love at first sight”, the yellow ones stand for friendship, Orange are for excitement and Red roses definitely emphasizes beauty and love.

2-Dress up like it is the most special day

Whether you are dining at home or going to a fancy restaurant , make sure to look your best in the eyes of your loved ones.

Most women enjoy dressing up and looking glamorous, and they sure love to see their men looking as good as they were on their first date.

3-Sweets for your sweet

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Chocolates are the stars of the show. It is true that a delicious gift can be more appreciated than an expensive gift. Buy your lover some awesome chocolates from here and if you fancy some Truffles , you can also order here , but be sure to reserve 48 hours on advance, cause if it was good, then it must be handmade chocolates.

4-Spend quality time with your loved one

Plan to spend some quality time with your lover. Sit together and enjoy a movie you like. Keep away from distractions. Get off your phone and internet ,for one special day and have some time alone together.

5-Cook to your spouse

Man ,or woman, everyone enjoys a meal ,not prepared by oneself. So get a nice recipe from here and start cooking .You can prepare all you need ,so you only spend a little time cooking.

If you are really,not into cooking, You can buy from here ,a mega grill meal that will leave you both very happy for the rest of the day.

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For more about Awesome home made food for special occasions , Click here

 

6 Natural treatments to get rid of Dandruff

How to get rid of Dandruff?

Dandruff can be caused by a skin condition known as seborrhea dermatitis. It can also be caused by eczema, psoriasis or very commonly by a type of Fungus called “Mallasezia”

Drug stores offer mixtures of Salicylic acids ,ketoconazole and selenium sulfide to cure the causes.For more natural and long lasting treatments you can use :

1- Aspirin

Crush two aspirins into fine granules and add to your shampoo every time you wash your hair. Wait for 2 minutes and rinse thoroughly .Aspirin contains Salicylic acid which reduces the flakes over time.

2-Baking Soda

You can have the cure in your kitchen! Wet your hair and scrub one table spoon of baking soda into your scalp. Rinse with water. The Baking soda can reduce over active fungi that cause dandruff.

3-Apple Cider Vinegar

Expert now know that the acidity of “Apple Cider Vinegar” can lower the PH of your scalp and decrease the fungal activity tremendously. Add equal portions of the vinegar to water ,put in a spray bottle and spritz your scalp. Leave it on your hair for 15 minutes to 1 hour. Wash your hair with your shampoo and repeat twice a week.

4-Mouth wash

After using your regular shampoo rinse with an alcohol based mouth wash .Mouth wash has anti fungal properties that will cure your dandruff condition.

5-Olive oil

Olive oil is a traditional anti dandruff treatment that really works. Message few drops of olive oil into your scalp and cover with a shower cap over night. Wash with your regular shampoo in the morning.

6-Coconut oil

Before showering , message 5 tablespoons of coconut oil into your scalp. Let it sit for an hour and then wash with regular shampoo.

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The food that can cause you CANCER

What food can cause cancer?

blog3

You can be shocked to know that there are many hazardous substances in one of the most loved foods ,specially by kids, HOT DOG.

Hot dogs were first made by German immigrants in USA and they continued to be the most popular food in the whole world.

Hot dog is made of beef, chicken or pork but also from any “edible” left overs like feet,head, skin and fatty tissue. These are all combined to form a thick paste.

After that, additives are added to give flavor and preserve the hot dogs .These are mainly corn syrup, MSG (monosodium glutamate), salt, nitrates and so on which are supposed to refine the taste of the sausage.

The amount of the additives vary according to the consumer markets. No one ever knows what are the actual amounts of these preservatives in each Hot dog.

One hot dog a day can increase the chances of getting colorectal cancer even by 21%, as asserted by the American Institute for Cancer Research.

May be it is time to rethink your most favorite treat “HOT DOGS”

Check out how hot dogs are made here

To order healthy foods, click here