Cheznutrition - Lana Almallah, RD, PDt.

06/22/2020

Let’s talk about how to have and maintain a healthy Digestion💁🏼‍♀️ 1. Have regular meals🍽 at regular time and snacks when needed
2. Ensure adequate fiber intake by adding whole grains🥙, legumes, nuts🌰🥜, seeds, 🍎🥝🍓 fruits and vegetables🥗🥦🥒🥬🍆 * When adding fiber 🥝🍓🌰 to your routine, do it gradually and do so with ensuring adequate intake of liquids.
3. Drink enough fluids 💦 to help move nutrients and waste through your body
4. Go to the bathroom 🚽 as soon as you feel the need to. Don’t wait too long ⏳
5. Stay active 🤸🏽‍♂‍⛹🏼‍♀‍🏊🏼‍♀‍🧗🏿‍♀‍🏃🏼‍♀‍🚴🏼 to help move food through your digestive system. Taking 🚶🏽‍♂‍🚶🏽‍♀‍short walks throughout the day can help. According to the American Heart Association, it is recommended to maintain at least a 150 minute per week of moderate intensity physical activity such as a brisk walk
6. If you experience upset stomach 👉🏽 take note of what you ate and discuss it with your dietitian
Source: unlockfood.ca by Dietitians of Canada 🇨🇦

03/27/2020

Very interesting facts!
It is very important to seek reliable resources when looking for information :)

Although you may not be able to fully prevent a cold or flu this season, a healthy immune system is one way to give your body extra protection.

03/24/2020

Here are few tips ☝🏼by the Academy of Nutrition and Dietetics to help you make healthy choices 😋For more information visit the following link 👉🏻 https://thesocialpresskit.com/covid19 @ Downtown, Montreal

03/23/2020

I am honored to have been selected by McGill Syrian Students' Association to share my educational journey and transition into the Canadian System!

03/02/2020

🥦🍊🥗🍓🥑🍊🍎🍆🍐has been celebrated for over 30 years now. Nutrition month is a campaign that aims to ✔️ increase awareness about the importance of healthy eating. It also identifies dietitians as the most credible source of nutrition information. This year’s theme is about mindful eating and how important it is to focus on the way we eat, 🥢🥣🍽 the way we share, 👨‍👩‍👧‍👦prepare 🥘and explore 💌 different recipes 📝 Source: Dietitians of Canada

01/23/2020

Carotenoids are fat soluble pigments that give color 🟠🟡🟢 to a wide variety of plant parts 🥕🥬 🥦. Of particular importance are lutein and zeaxanthin. They act as antioxidants in the eye 👁 🔸Studies have shown that they may reduce the risk of chronic eye diseases such as age-related macular degeneration and cataracts. 🔸Lutein has been shown to help with concentration and academic achievement.
It can be found mainly in green leafy vegetables 🥬 such as spinach and kale. Therefore, it is recommended to have at least 1️⃣ one portion of green leafy vegetables per day✔️

12/15/2019

Have you ever thought of becoming vegetarian? ✌🏼 Here are some facts about vegetarianism 🙋🏽‍♀️ 1️⃣ There are many health benefits associated with vegetarianism 🌱 ♦️A balanced vegetarian diet can help protect against ✔️Heart disease ✔️ High blood pressure ✔️Type 2 Diabetes ✔️constipation ✔️Diverticular disease and many others..
These benefits are due this diet being ✔️Low in fat, particularly saturated fat ✔️Low in dietary cholesterol ✔️High in antioxidants and phytochemicals ✔️ High in Fiber ♦️ Economical and ecological benefits 🌍 related to less use of fossil fuels, phosphate fertilizers and others…

2️⃣ A vegetarian diet may not provide enough Vitamin B12 which is essential for the nervous system 🧠 , cell divisions, red blood cells formation. Vitamin B12 occurs naturally in animal products such as red meat 🥩 , poultry 🐓 and seafood 🦞 as well as milk, yogurt, cheese🧀 and eggs 🥚

3️⃣ It is recommended to consult your doctor or dietitian if you don’t regularly eat foods that provide Vitamin B12.
Source: Dietitians Association of Australia
Photo taken by silviarita.

12/12/2019

Wondering about Cancer prevention❓ can have a great impact✌🏼 1️⃣ Being active, having a balanced diet and a healthy weight can prevent 1/2 of bowel related cancers and one third of common cancers♦️ Eating more plant foods is the way to go! Plant foods include legumes (bean, peas and lentils) those are rich in fiber which can protect against colorectal cancer. Fruits 🍇 and vegetables 🥦 can also have cancer protective effects. Try to have a variation of colors in every meal 👌🏼 ♦️Eating less red 🥩 and processed meat🥓 is important to reduce the risk of colorectal cancer. ♦️ Reducing salt intake is also important as it may be linked to stomach cancer. Making food from scratch, decreasing the frequency of eating out and choosing to eat salami, hotdogs, smoked meat, sausages and deli meat in occasions only can help reduce salt intake. Source: Dietitians of Canada Photo by Trang Doan

12/10/2019

Have you heard about the new changes to food labels in 🇨🇦 ❓🔜 in 2022 food companies have to comply with new regulations❗️ One of the changes is to ✅ Add % daily value for the different types of carbohydrates to help consumers compare the sugar content of different foods! It is recommended by Health Canada to eat natural sugar coming from fruits, vegetables, unsweetened dairy products and reduce the consumption of added sugar in soft drinks, sport drinks, flavored milk, sweetened hot or cold drinks, sugary breakfast cereals, chocolate bars, sweets and desserts 🇨🇦 . Source: Heath Canada Website

12/10/2019

Do you know what are the different types of fat❓ There are four different types: 1️⃣monounsaturated fat is a healthy fat found in avocados and nuts like almonds, pistachios, pecans and cashews. Also, in the famous olive oil and canola oil 2️⃣Polyunsaturated fats: healthy fats that include omega 3 and omega 6. ♦️Omega 3 fats are found in Fatty fish such as salmon, trout and sardines. ♦️Omega 6 fats are found in safflower, sunflower and corn oils. They are also found in nuts and seeds such as sunflower seeds and sesame seeds 3️⃣ Saturated fat is an unhealthy fat and is found in foods from animal sources such as fatty cuts of meat, tropical oils such as coconut oil 4️⃣Trans fat: unhealthy fat made out of liquid then modified to solid fat. It is found in processed foods such as packaged salty snacks, convenience foods including frozen foods. Source: Dietitians of Canada 2018.