I got a call last week from my sister-in-law, who happens to be almost 5 months pregnant, asking what type of cheeses are not allowed during pregnancy.
I thought it would be interesting to share this with you!
Cheese products that can lead to food-borne illness are not allowed during pregnancy. The list includes:
– All unpasteurized dairy products (“raw” milk and cheeses)
– Soft cheeses such as brie, Camembert, feta and blue cheese
They can only be consumed if they are clearly “labeled” as being pasteurized or made with pasteurized milk.
The picture used in this blog, is taken from >> Eating cheese ‘could turn expectant mothers into CRIMINALS’
I’ve been asked again about “Lactose Intolerance” so I thought of re-sharing some general information about the topic!
Lactose (milk sugar) intolerance results from an inability to digest lactose in the small intestine. Lactose is digested in the small intestine by an enzyme called “Lactase”. The level of the lactase enzyme varies between individuals, as does the severity of symptoms caused by lactose intolerance. Some people may suffer severe symptoms after consuming small amounts of lactose. Others may be able to tolerate small amounts of lactose (sx. Small amounts of milk in tea). Symptoms vary from mild abdominal discomfort, bloating, excessive wind (flatulence) to abdominal cramps and diarrhea.
Some lactose-intolerant people are able to tolerate certain dairy products in small amounts, thus the diet ought to provide enough nutrients found in dairies (such as calcium, riboflavin, and vitamin D).
Tolerance of lactose is variable. Some people can eat small amounts of lactose without having symptoms while others need to avoid it completely.
•Low-lactose diet: generally eliminates only milk and milk products. However, some can tolerate milk in small amounts (2 oz) throughout the day or as part of a meal. Some can tolerate small amounts of yogurt. These patients can experiment to find a level of lactose they can tolerate. Some people can build up their level of tolerance by gradually introducing the lactose-containing foods.
•Lactose-free diet: all lactose products must be eliminated, including foods that are prepared with milk, both at home and in commercially packaged foods. These people may be able to use 100% lactose free milk or soy milk. Labels should always be read carefully.
Lactase Digestive Aids and Products: Many people can drink milk in which the lactase has been partially or completely broken down. The following products may be available at a pharmacy or grocery store.
LACTAID and Dairy Ease enzyme products
•Drops: These are added to milk. Five, 10, or 15 drops per quart of milk will generally reduces lactose content by 70%, 90%, or 99% respectively over a 24-hour period
•Caplets/Capsules: A person chews or swallows 1 to 6 of these when starting to eat foods containing lactose
Non-fat or 1% low-fat is 70% lactose reduced
DAIRY Ease Milk
•Available in non-fat, 1%, or 2% low-fat – all are 70% lactose reduced
Calcium-fortified soy milk has no lactose, is low in fat and is a good source of Vitamin D.
Disclaimer: Always check with your doctor, pharmacist, registered dietitian, or any other physician for individualized recommendation and guidance on the use of medications.
Today we’ll be having a collaborative post with Christele Daccache, a nutritionist, yoga instructor and blogger at Health ‘n’ Horizons; on the importance of breakfast and snacks for school aged children and young adults. Christele offers at-home nutrition counseling for families in Jeddah, KSA where she helps them adopt a healthier lifestyle through a complete nutrition management program that suits their specific needs with kitchen makeovers, guided grocery shopping tours, and more. If you haven’t checked Christele’s awesome blog already, I invite you to. I am sure you will enjoy her writings and advice as much as I do!
Why is Breakfast Important?
Breakfast is one of the most important meals especially for school aged individuals (children and teens). As the term “BreakFast” shows that during breakfast we “BREAK” the “FAST”. Meaning, disturbing the sleeping night fast in the morning with a balanced diet, and that is essential for a healthy body.
Studies have shown that breakfast has an important effect on behavior, learning and overall school performance. On the other hand, it may help control weight and reduce the risk of weight related diseases, because when the child eats breakfast he/she will not feel hungry earlier during the day and more kely to eat less fat foods during breaks.
On the other hand, children who do not eat breakfast are often bad-tempered, impatient with bad attitudes toward school with less energy during the day. That in turn affects the child’s concentration and school performance ability.
As a conclusion, it’s very important to make breakfast a repetitive continuous behavior for ourselves and our children.
Now you might say: But we have a hectic lifestyle and no time to make breakfast for ourselves even. We say, nowadays we all have a hectic lifestyle; thus why not prepare the basic ingredients beforehand to make the “on the go” process fast, healthy and easy.
A balanced breakfast contains a source of carbohydrate, protein and fats along with vegetables and fruits.
To make it easier for you, we will share with some simple breakfast recipe ideas.
Breakfast Recipe Ideas
– Labneh Sandwich with a Banana
– Light Cheese Sandwich with an Apple
– Zaatar and Labneh Sandwich with Vegetables
– Broccoli Mini Omelets or any type of vegetable omelet (made in the shape of a muffin)
– Milk, Cereals and mixed nuts (that’s for the weekends)
– Stress-free overnight oats recipe
Part 2: The Importance of Snacks
Snacks can be nutritional disasters if children are having sugary drinks, chips and all-they-can-eat candy, but it doesn’t have to be that way. Good planning and some tricks can help you make sure your kid is snacking the right way.
Why do kids need snacks?
– Children have small stomachs; they need snacks to keep them going to the next meal – a midmorning snack to keep them focused at school and going till lunch and an afternoon snack to make them go to dinner. However, if the next meal is just within two hours, you wouldn’t want to offer a snack so as not to ruin your child’s appetite.
– Snacks make it easier for children to get all the nutrients they need.
How can you help your kid have the right snack?
Snacking is not equivalent to grazing. You don’t want your children to be eating every hour and they should not be allowed to have snacks in front of the TV or computer screen. They will be more likely to override their satiety signals and gain weight. Plus, you don’t want your children to consume extra calories they are not burning off with physical activity.
– Sit down with your child every week or every month and decide on what snacks to have. They will appreciate being treated as adults and will be more likely to go for nutritious and healthy snacks that they have come up with.
– If your child likes chocolate, include it in the plan occasionally just don’t make the mistake of calling it a treat. You don’t want your child to think there is something special about it.
– Midmorning snacks should be simple and appealing enough to compete with cafeteria junk or whatever other kids are having.
– Afternoon snacks can be a bit experimental. Since they are mostly offered at home, a new fruit or vegetable can be introduced.
– Cutting up fruits and vegetables into fun shapes works well with smaller kids.
What are some good snack ideas?
A snack should be nutrient dense; easy to eat, and low in salt, sugar and fat. You want to steer clear of prepackaged snacks that contain trans-fats, hydrogenated oils, additives and preservatives.
– Fruits are obvious snack foods. They can be served alone or paired with a source of protein: an apple or a banana with a tablespoon of all-natural peanut butter, grapes or watermelon with feta or two slices of halloumi cheese.
– Make your own fruit yogurt without the additives by mixing half a cup of yogurt with slices of peaches, plums or strawberries…
– A handful of dried fruits (apricots, prunes…), nuts (walnuts, almonds, pistachios) and seeds (pumpkin, sunflower).
– Veggie sticks including carrots, cucumbers, peppers … to dip in labneh, yogurt or hummus.
– Homemade baked vegetable “chips”. Forget store brought potato chips. Experiment with zucchini, sweet potato and squash. Cut them into thin circles, toss in a teaspoon of canola oil, add your favorite herbs or spices and bake in hot oven until crispy.
– A small bowl of plain popcorn.
– Half a small bagel or pita bread topped with a slice of turkey, low-fat cream cheese, or low-sugar jam.
– The occasional snacks (once a week): a small chocolate biscuit bar, a snack-sized chocolate bar, or two biscuits or cookies, or a small muffin (homemade is better like this Banana Oat Cake with chocolate or check the ingredient list for the most natural ingredients and serving size).
We hope you enjoyed it! If you have any questions regarding the topic don’t hesitate to connect with us 🙂
Most of us nowadays are loaded with work, live alone or at the dorms… The mother is not there to provide us with the healthiest homemade yummy foods.
We mostly live on delivery, fast food and chocolate. If we want to have a change we go out for some unconventional types of food that are usually unhealthy and unaffordable for our daily living. We’re stuck in a circle loaded with lack of time, lack of money and a tragic routine.
Here are some basic tips and fast healthy cooking ideas that can be performed anywhere from the office to the dorms room.
Now your mini kitchen is ready to rock… Yet, how to use the Microwave for some easy fast healthy cooking?? Check some examples…
Set in the microwave for 5-7 minutes (every 2 minutes check on the plate because it contains boiling water).
You can also bake potatoes or make baked vegetables (zucchini, eggplant, bell pepper etc…) in the microwave, just slice the potatoes or the vegetables and put them on a plate in the microwave for few minutes…
Remove from the water, or from the plate and serve with meats, grains and a salad… Here you go simple healthy easy to prepare…
Check some samples below: Preparation time: Not more than 10 minutes…
Becareful of instant meals found in the supermarket, they are usually rich in Saturated Fats and Trans Fats (those are the bad fats).
Do not eat DIET snacks unless you make sure that their content is suitable (usually they are low is simple sugars yet high in fats).
Always read the labels on the food product you are buying.
The Manoushe is a traditional Lebanese pie; initially know as the Thym Pie.
It’s a traditional street on-the-go food found everywhere and on all streets of Lebanon. It’s usually eaten on breakfast.
The Manoushe has evolved over the years. It’s now made with different ingredients and flavours. Flavours include: Lebanese Thym, Cheese, Kishik, Spinach, Lahm b Ajeen (Meat), Eggs, Awarma, kafta etc.
Those flavours evolved to include a mix of cheese & thym, cheese & tomato sauce, thym & labneh, thyme & hot pepper paste, shanklish, Bulgarian cheese, Feta Cheese, kishik with awarma, Kishik with walnuts, purslane, eggs with awarma, awarma with labneh, kafta & Cheese, kafta & Hommos, soujouk, soujouk with eggs etc…
All those combinations developed with the development of consumer preferences; some people prefer it plain, others with extra spices, extra lemon, cocktail etc…
It has been also transformed into a dessert pie, with chocolate, halawe, sesame and butter, honey and their combinations with fruits such as bananas or dried fruits and nuts…
If we consider a regular thym manoushe of around 150g (the dough); that means the dough alone is around 5 exchanges of carbohydrates, which is equivalent to 2.5 loafs of medium sized Lebanese bread. Thus, if you eat a manoushe you’ll be consuming most or all your carbohydrates (of course depending on each individual daily intake requirements) in a single meal, not taking into consideration the stuffing yet.
That being said, if you have the choice to chose between two manoushes of the SAME size (diameter) and the same type; yet one is of a thinner version (made of less dough) go for the thinner one…