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 satisfying 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 !
••••••••••••••••••••••••••••🥰

🌙 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.

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