dietitian_jana

dietitian_jana Licensed Nutritionist & Dietitian Jana Dimashkieh is a Registered Dietitian aiming to provide YOU with healthy diets exactly tailored to your needs.

In addition to weight control, R.D. Jana focuses on monitoring several factors envolved in having a well synchronized body shape. Not only she guides you on what to eat, but she also advices you on how to cook. It's worth mentioning that Jana's diet regimen is always combined to a physical activity regimen based on Sports Nutrition guidelines. This is all done in order to offer you the most satisf

ying result you might seek. "Whether you are a business man/woman overwhelmed with dinner invitations, a pregnant woman frustrated of gaining weight, a lactating mother missing her pre-pregnancy body shape, a child fighting unhealthy eating habits, or a patient dealing with any sort of chronic disease; maintaining a healthy weight is your as well as MY primary concern." EAT RIGHT, FEEL BRIGHT.

May this Eid bring peace, happiness, and prosperity to your life!
09/04/2024

May this Eid bring peace, happiness, and prosperity to your life!

Ramadan Kareem to all my amazing followers!As the holy month begins, I am sending you my warmest wishes of peace, blessi...
11/03/2024

Ramadan Kareem to all my amazing followers!

As the holy month begins, I am sending you my warmest wishes of peace, blessings, and joy to you and your loved ones.
May this sacred time be filled with reflection, gratitude, and moments of spiritual growth. 🙏🏻

Whether you’re fasting, praying, or simply spreading kindness, may your journey through Ramadan be meaningful and rewarding.

Wishing you a blessed Ramadan filled with love and happiness.
Ramadan Kareem! 🌙💖

For Hareesa Lovers 🔻 لمحبي الهريسةتعتبر الهريسة وجبة كاملة و متكاملة لأنها بتحتوي على كثيييير من العناصر الغذائية المفيد...
24/07/2023

For Hareesa Lovers 🔻 لمحبي الهريسة

تعتبر الهريسة وجبة كاملة و متكاملة لأنها بتحتوي على كثيييير من العناصر الغذائية المفيدة للجسم و من ضمنها الحديد، فيتامنيات ب، ألياف غذائية مفيدة للهضم و غيرها و تعتبر محببة عند الأطفال ، عادةً منلاقي صعوبة بإدخال البروتين الغني بالحديد (لحمة -دجاج) على أكلهم لذلك تعتبر وجبة ممتازة إلهم👧🏻👦🏻

مشكلة الهريسة الأساسية إنو صنعها بيتطلب إدخال كمية كثير كبيرة من الدهن (زبدة-سمنة) إلى الوصفة عدا عن اللحم أو الدجاج المستعمل اللي عادةً عم بكون كثير مدهن لذلك سعرات هالوجبة عم تكون ب أغلب الأحيان عالية (٦٠٠ سعرة حرارية بالطبق العادي) و قد تصل لل ٩٠٠ سعرة حرارية بالوجبة الواحدة حسب دسامة الوجبة! 🤯

✅ طرق لصنع الهريسة بطريقة صحية أكثر و سعرات حرارية أقل 💭👩🏻‍🍳:
١-إستعمال القمح الكامل و الغير مقشور لزيادة الألياف الغذائية و بالتالي شبع أكثر بكمية أقل 🌾
٢-إستعمال الدجاج بدون الجلد و اللحم المنزوع الدهن أثناء الطبخ 👌🏻
٣-إستعمال الزيت النباتي (بقدر و تأني أثناء الطبخ)
و إستعمال الزبدة أو السمنة فقط للتنكيه (بآخر مراحل الطبخ) 😉

Hareesa is considered a complete-whole meal because it contains many beneficial nutrients, including iron, B vitamins, dietary fibers that are useful for digestion, and others.

The main problem with hareesa is that making it requires adding a large amount of fat (butter-ghee) to the recipe, besides the use of meat or chicken, which is usually very greasy. Therefore, the calories of this meal are often high (600 calories in a regular dish) and may reach up to 900 calories per meal, depending on the heaviness of the meal! 🤯

✅ Ways to make Hareesa in a healthier way with fewer calories 💭👩🏻‍🍳:
1- Use whole and unpeeled wheat to increase dietary fiber and thus ensure more satiety with fewer quantity 🌾
2- Use skinless chicken and defatted meat while cooking 👌🏻
3- Use vegetable oil (as much and carefully while cooking), and use butter or margarine only for flavoring (in the last stages of cooking) 😉

For Biscuit with Raha Lovers 🔻 لمحبي البسكوت وراحةالسعرات الحرارية في قطعة واحدة من البسكوت وراحة (٢ بسكوت + ١ راحة) تعا...
23/07/2023

For Biscuit with Raha Lovers 🔻 لمحبي البسكوت وراحة

السعرات الحرارية في قطعة واحدة من البسكوت وراحة
(٢ بسكوت + ١ راحة) تعادل ١٠٠ سعرة حرارية.
الهدف من بوستات السعرات الحرارية للأكلات المتداولة بفترة عاشوراء هي فقط ل لفت الإنتباه عن كمية الطاقة ل عم تعطيها هذه الأكلات حتى بكل بساطة ما نكثر منها 👌🏻

فينا نكتفي ب واحدة أو إثنين مش أكثر ! 😌

Calories in one piece of biscuit with raha
(2 biscuits + 1 raha) are about 100 calories.
The aim of the posts related to the known foods in Ashura is only to draw attention to the amount of energy that these foods give, to consume it moderately 👌🏻

Be satisfied with one or two, not more! 😌

For Kaak Al-Abbass Lovers 🔻 لمحبي كعك العبّاسالسعرات الحرارية في قطعة متوسطة (٥٠غ) من كعك العباس حوالي ال ٢٢٥ سعرة حراري...
22/07/2023

For Kaak Al-Abbass Lovers 🔻 لمحبي كعك العبّاس

السعرات الحرارية في قطعة متوسطة (٥٠غ) من كعك العباس حوالي ال ٢٢٥ سعرة حرارية.
شخصياً بحب هالنوع من الكعك كثير و السّر ل تناوله بطريقة صحية هوي بكل بساطة نتناوله إذا كان عبالنا ب ✅ إعتدال (يعني حبة واحدة مش أكثر) 👌🏻😋

Calories in a medium piece (50 g) of Kaak Al-Abbas are about 225 calories.
Personally, I love it a lot, and the secret is to eat it in a healthy way, which means in moderation ✅ ( 1 piece, not more) 👌🏻😋

Eid Adha Mubarak 💜🐑💚
09/07/2022

Eid Adha Mubarak 💜🐑💚

Sunday easy exercise you can try if you don't have time to exercise.It's easy to do & refreshing.
12/06/2022

Sunday easy exercise you can try if you don't have time to exercise.
It's easy to do & refreshing.

💚EID MUBARAK💚It’s that time of year again, where families, friends and loved ones get together for a delicious fast-brea...
01/05/2022

💚EID MUBARAK💚

It’s that time of year again, where families, friends and loved ones get together for a delicious fast-breaking meal, post the holy month of Ramadan.

How do you celebrate Eid in your country? Share with us your favorite traditions on this happy occasion !

This Eid, I wish you laughter that will fill your heart, gratitude that will light up your life, and yummy treats that will satisfy your taste buds. Remember that it is ok to enjoy your favorite Eid sweets, but stay mindful about your quantities. Your body will thank you later !

I am grateful to have been part of your health and nutrition journey up until this moment, and to celebrate that 🥰

Eid Al-Fitr Mubarak Everyone !

Just the kind of smoothie you need to make & take it as healthy Suhoor 🫐🍓❤️It’s delicious, nutritious, and brings along ...
19/04/2022

Just the kind of smoothie you need to make & take it as healthy Suhoor 🫐🍓❤️
It’s delicious, nutritious, and brings along a bunch of health benefits.
Berries are loaded with good nutrients like antioxidants, vitamins, mineras, and fiber ! So, here is a recipe of smoothie loaded with all the good calories you need to end your day right and stay energized the next day.
Tell us how that goes !
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🌙 Healthy Ramadan - 3 Tips to Stay Hydrated During Ramadan ! 🌙Fasting during the holy month of Ramadan can dramatically ...
17/04/2022

🌙 Healthy Ramadan - 3 Tips to Stay Hydrated During Ramadan ! 🌙

Fasting during the holy month of Ramadan can dramatically improve your overall health IF done properly! 😉

However, the risk of dehydration can be amplified during this month, especially in dry and hot weather. 🔥 🌡
The most common side effects of dehydration are increased thirst, headache, and fatigue. 🤕
‼️ Severe dehydration can cause more serious issues like palpitations or heart stroke.
👉 Here are 3 simple and effective strategies to get adequate fluids intake during the eating window to protect your body from extreme dehydration while fasting! 👌
1️⃣ DRINK MORE FLUIDS 💧
Here are the best fluids to rehydrate your body and replenish electrolytes:
✔️Pure natural or mineral water
✔️Fruits-infused water
✔️Herbal teas
✔️Natural organic coconut water
✔️Low fat or full fat milk
✔️Homemade smoothies

2️⃣ START YOUR IFTAR WITH A NUTRITIOUS SOUP 🍵
Starting your Iftar with a warm wholesome soup is a greatest way to replace the fluids lost during the day, and to prepare your digestive system for the rest of the meal.
🧏🏻‍♀️ Make sure to load your soup with the essential nutrients available in veggies and animal or plant-based proteins.
You can also add a source of complex carbs to make it more filling and to further increase its nutritional value. 😋

3️⃣ EAT YOUR WATER 🍉
One of the most effective ways to stay hydrated is to consume whole foods that have a high water content. I guarantee that these foods below will keep you hydrated during your fast:
✔️Fruits: watermelon, cantaloupe, apples, citrus fruits and berries 🍓
✔️Vegetables: cucumbers, tomatoes, spinach, zucchini, and broccoli 🥦
✔️Dairy: cottage cheese and plain yogurt 🥛

What’s your favorite way to stay hydrated while fasting?
🤔
Share your tips in the comments section! 👇

Very healthy, super delish, and requires very little efforts ! This quinoa-chicken salad is a must-try recipe ! ...
16/04/2022

Very healthy, super delish, and requires very little efforts ! This quinoa-chicken salad is a must-try recipe !

Are you eating the right Suhoor during Ramadan ?✔️ Here are some dos and don’ts of Suhoor diet to make right choices tha...
16/04/2022

Are you eating the right Suhoor during Ramadan ?
✔️ Here are some dos and don’ts of Suhoor diet to make right choices that keep your body energized 🤩✅ throughout the day and avoid feeling drained 😞❗️

👉 Suhoor is an important meal of the day as it is the last meal before beginning the fast. Without a doubt this meal should be wholesome, hydrating, and nutrient-rich. 🥬 🥗 🍏 🍉 🍇

👉 Eating foods with excess salt 🥓 can make you thirsty where as having too much sugar 🍰 🧁 🍩 can make you lethargic or hungry later in the day. Instead, include foods that are protein-rich, full of fiber, and have a high water content.

Sweets Ideas Day #14: Coconut Walnut Muffins.These fluffy and moist muffins will help you satisfy your sweet tooth with...
15/04/2022

Sweets Ideas Day #14: Coconut Walnut Muffins.
These fluffy and moist muffins will help you satisfy your sweet tooth with healthy delicious ingredients ! 🥥
No refined sugar, no white flour !👌🏻

Dry Ingredients:
✔️ 50g coconut powder
✔️ 100g oat flour
✔️ 50g organic stevia powder
✔️ 1/2 cup crushed walnut
✔️ 1 tsp cinnamon powder
✔️1/2 tsp salt
✔️ 2 tsp baking powder

Wet ingredients:
✔️ 2 ripe bananas
✔️ 2 eggs
✔️ 1/2 cup olive oil or coconut oil
✔️ 1 cup milk
✔️ 1 tsp natural vanilla extract

* Step 1: In large bowl, mix the dry ingredients.
* Step 2: In another bowl, mix the wet ingredients until mixed thoroughly.
* Step 3: Slowly combine the dry ingredients into the wet ingredients without over mixing.
* Step 4: Pour small portions of the batter into paper liners, and garnish with walnut kernels.
* Step 5: Bake for 25-30 mins. or until golden brown, at 180°C.

Enjoy Your Muffin ! 😋
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Healthy Ramadan Tip #14: Write a Grocery List (and stick to it!)Writing down your grocery list AND actually going by it...
15/04/2022

Healthy Ramadan Tip #14: Write a Grocery List (and stick to it!)

Writing down your grocery list AND actually going by it, is the easiest way to ensure eating healthy meals during and after Ramadan.

And guess what? It saves time and money!

Let me help you! To get started, here are some simple steps to prepare your grocery list:

✔️Step 1: Establish a weekly plan for your Iftar and Suhoor meals (don’t forget to include your healthy snack and desserts)
✔️Step 2: Prepare the list of ingredients (prioritize fresh, seasonal, and minimally processed foods, when possible)
✔️Step 3: Estimate the needed quantities for your family members and guests to avoid food waste
✔️Step 4: Organize your shopping list by category (having a well organized list will make your trip to the store quicker and less stressful)
✔️Step 5: Stick to your list and stay away from impulse buying (avoid shopping when you’re hungry, and do not be tempted to buy discounted items which are not already on your list)

Let’s shop together!

Suhoor Ideas Day #13: Apple Crisp Yogurt Parfait!I introduce to you today, a 5-minute Greek Yogurt recipe (Yummy! 😋). H...
14/04/2022

Suhoor Ideas Day #13: Apple Crisp Yogurt Parfait!

I introduce to you today, a 5-minute Greek Yogurt recipe (Yummy! 😋). Here is why I love it:
✔️Delicious and highly nutritious
✔️Satisfying and nourishing option for Suhoor (will keep you full until the next day)
✔️Perfect dessert for Suhoor and even snacking in between meals

Ingredients:
😍 Plain greek yogurt
😍 Apple
😍 Toasted almonds, walnuts or pecans
😍 Cinnamon powder
😍 Naturally sweetened granola
😍 Raw honey (optional)

Instruction:
- Dice an apple and sprinkle it with cinnamon powder
- Place half of the greek yogurt as the first layer in a bowl or glass
- If you like, add a drizzle of raw honey (adds a sweet burst flavor)
- Top with the cinnamon-sprinkled apple, half portion of the granola and half of the nuts

It can’t get easier than that. This healthy treat is your getaway to satisfying your sweet tooth, guilt-free!
Want to know more about tweaking your current lifestyle, to help you reach your health and fitness goals? I am here!
DM 📥 or email me at 📧dietitian.janadimashkieh@gmail.com
Can’t wait to hear from you. Wishing you all a blessed fast, and a delicious Iftar & Suhoor 🥰
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Healthy Ramadan Tip #13: Adjust Your Sleep Schedule.Sleep deprivation is a common challenge for many of us during Ramad...
14/04/2022

Healthy Ramadan Tip #13: Adjust Your Sleep Schedule.

Sleep deprivation is a common challenge for many of us during Ramadan. This is due to sudden changes to our sleeping patterns and eating habits, which can result in a not-so-favorable health impact.

Not to mention that with lack of sleep, fasting becomes more difficult because your appetite increases. But worry no more! Today I am sharing with you a few tips that will help improve the quality of your sleep, and up your focus during fasting hours.

- Limit your caffeine intake to 1 caffeinated beverage after Iftar (this includes coffee, tea, iced tea, energy drinks, sodas, and such).

- Grab a 20 to 30 mins. power nap! We’re not saying that a mid-day snooze can replace a good night’s rest; however, it is a great way to make you feel more energized.

- Set a new bedtime routine (and stick to it). Even if you decide to sleep a little bit later than usual to enjoy socializing and practicing religious and spiritual rituals, but make sure you follow your new sleeping routine throughout the whole month.

- Follow healthy (and rejuvenating) bedtime rituals, such as:
* Meditation and/or prayer
* Switching off electronics 30 to 60 mins. before your scheduled sleeping time
* Stretching (oh that feels good!)
* Make your room as dark as possible
* Set the temperature to a suitable one (not too hot not too cold)

And with that my friends, I guarantee that you’ll be able to spend the holy month, Ramadan on a good (and healthy) note, and build some great memories with your family and friends !
I am passionate about helping you create a better life for yourself, through nutrition and healthy habits.
📌 Don’t hesitate to hit me up with a message via DM 📥 or email 📧 dietitian.janadimashkieh@gmail.com
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Iftar Ideas Day #12: Freekeh Detox Salad (Yumm)!Did you know that the freekeh supergrain has more fiber and protein tha...
13/04/2022

Iftar Ideas Day #12: Freekeh Detox Salad (Yumm)!

Did you know that the freekeh supergrain has more fiber and protein tham brown rice, and even quinoa?! I kid you not!

The Freekeh Detox Salad is a super-simple recipe that will allow you to add this ancient superfood to your diet! Your body is going to thank you for introducing it to a dish that is not only tasty, but also nutrient-dense due to its richness in fibers, protein, antioxidants, healthy fats, and minerals.

Ingredients:
🔸cracked freekeh
🔸edamame
🔸pomegranate seeds
🔸cucumber
🔸finely chopped fresh parsley
🔸finely chopped fresh mint
🔸finely chopped fresh rocca leaves
🔸roughly crushed pistachios

Dressing:
🔸dried mint
🔸dried oregano
🔸pomegranate molasses (debs romman)
🔸fresh lemon juice
🔸olive oil
🔸salt & pepper

Now you tell me, how can this salad not be part of your Iftar meal during Ramadan? Let me break it down for you: dates + soup + freekeh detox salad + main course. It can’t get any better than that.

I wish you a delicious (and nutritious) Iftar !

Healthy Ramadan Tip #12: Consume Water Rich Foods !If you’re a regular follower of my Healthy Ramadan Tips over the las...
13/04/2022

Healthy Ramadan Tip #12: Consume Water Rich Foods !

If you’re a regular follower of my Healthy Ramadan Tips over the last couple of weeks, you probably noticed how much I emphasis on drinking enough water, and staying hydrated during this blessed Holy month.

Water is key to replenish your thirst and protect your body from dehydration and other undesirable side effects. But don’t worry ! I am here to share with you a hack that will allow you to have even more water intake, and that is to eat your water. Yes you heard that right !

One of the most effective ways to stay hydrated is to consume whole foods that have a high water content. I guarantee that these foods below will keep you hydrated during your fast:

✔️ Fruits: watermelon, cantaloupe, apples, oranges, and berries.
✔️ Vegetables: cucumbers, tomatoes, spinach, zucchini, and broccoli.
✔️ Dairy: cottage cheese and plain yogurt.

What about you? Do you know some water-rich foods that you can share with us in the comments?

P.S. Book your complimentary discovery call with me now !
DM to my inbox and I’ll be in touch.

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