Wanna Go Gluten Free?

The internet is littered with information on a special diet can ease digestive problems in those who are sensitive to gluten, a protein found in certain grains. Additionally, many sites mention that avoiding gluten might reduce headaches, fatigue, hyperactivity and autism symptoms.

However, are these sites reliable providers of information? Is gluten-free the cure-all?

Nada Jawahery, Registered Dietician at Royal Bahrain Hospital tackles the topic. “Although, it may be true that gluten reactions are responsible for numerous health problems, there are a lot of alternative practitioners out there that blame gluten for everything, even though there's not a lot of research behind it.”

“Gluten causes big problems in individuals with a rare condition called Celiac disease. This condition is a result of an autoimmune response that results in damage to the lining of the small intestine after gluten is eaten. The damage results in malabsorption of important nutrients in food and, if untreated, the individual eventually becomes malnourished. Symptoms of celiac disease include extreme fatigue, anemia, weight loss and severe diarrhea. It's imperative that anyone with celiac disease follows a gluten-free diet, even the occasional slip can be damaging!”

Nonetheless, Nada clarifies that for people who don’t have celiac disease, the chance of gluten sensitivity is probably low, existing in probably no more than 1 % of the Bahraini population.

“The good news is that a gluten-free diet is generally considered safe. A dietitian can help to ensure you're getting all the necessary vitamins and nutrients if you decide to undertake a gluten-free diet. Although it may seem like an easy diet to follow, in truth small amounts of gluten-containing grains find their way into a large number of foods. Gluten can be found in prepared foods, from thickening agents to fillers in foods ranging from ketchup to ice cream! So it is important to be able to identify the gluten containing agents and to check the list of ingredients on products. A gluten-free diet can also be high in calories and contribute to weight gain if you're not careful. Many processed gluten-free foods are made with more sugar, fat, carbs, and contain more calories than their gluten-containing counterparts.”

However, there is no added benefit to eliminating gluten to improve your health unless you are truly intolerant to gluten. If people want to follow a gluten-free diet and they don't mind it, it is completely safe while they're willing to bear the inconvenience and cost.

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: nada.Jawahery@royalbhrn.com

Weight Loss Myths Debunked!

Carbohydrates make you fat—Eat less

Regardless of what food group you choose, if you eat less of the items from that group, you will take in less calories and lose weight. The concern is that you will also be cutting down on some nutrients along with that food, so choose what to reduce wisely. You don’t need to cut out carbohydrate completely from you diet, nor is it desirable. Instead make healthy choices. The best option is to choose whole grains.

                                                                                  

Some foods help melt the fat

Whether it is grapefruit, cucumbers, or chili, it will not burn off fat. Foods that burn off more calories than you are consuming from the food itself do not exist.

Eating after 7 pm will be stored as fat

It does not matter what time you eat. It is more important that you do not overeat in 24 hours. The total amount of energy you consume compared with how much you burn off with activity over a 24 hour period will determine whether your body store fat or not.

The less fat you eat, the better

Reducing your fat intake helps cuts down the caloric density of the food, which can help with weight loss. However, eating fats in moderate quantities is necessary for good health and helps you lose more weight. Fat helps you feel full so you eat less.

Cold water helps you lose weight

Water temperature does not increase the amount of calories you burn. However, drinking water is important for good health.

Drinking water during a meal will give you a pot belly.

Water does not contain any calories and cannot physiologically turn to fat in your body.

The combination of foods that you eat really matters—for example, do not eat carbohydrates and protein at the same time

There are no special combinations of food that help you lose weight. Calories are what matters.

Muscle will turn to fat if you stop exercising

Muscle can not turn to fat. It is not physiologically possible. However, you will lose muscle mass if you don’t exercise regularly.

Fruit contains too much sugar and will make you fat

I cup of fruit contain only about 15 grams of sugar. Compared to a 1 cup of rice, it is much less. A cup of rice contains about 45 grams of sugar in the form of starch. Fruit is packed with water and fiber which will help satisfy your hunger and help you lose weight.

Snacking will make you fat

It depending on what you are snacking on. Snacking will help you lose weight if you make the right choices.

Eating fruits after a meal will make you gain weight.

Fruits are lot lower in calories than a piece of cheesecake after lunch or a cup of um ali.

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com

A Weight Loss Potion?

Over the centuries, apple cider vinegar has been used for individuals who want to lose weight. The question is: Is it really an effective weight loss treatment? Some studies have shown evidence that vinegar consumption helps curb appetite and burns fat. It also helped lowered cholesterol and blood pressure in a group of rats.

Ms. Nada Jawahery, Registered Dietician at Royal Bahrain Hospital, explains what it is. “Apple cider vinegar is a byproduct of fermented apples. Bacteria and yeast are used to metabolize the sugars in the apples. The sugar turns to alcohol in the preliminary stage of the process and then the alcohol is fermented longer to become vinegar.”

“There is scientific evidence of the benefits.” continues Ms. Jawahery, “One study examined the effect of taking white vinegar before a meal on blood sugar levels and satiety of a group of 12 people. Those who consumed the vinegar felt fuller and more satisfied after the meal than those who did not consume the vinegar. Also, results showed that those who took vinegar with the meal had better blood sugar levels and insulin profiles relative to the individuals who did not take vinegar before their meal.”

Ms. Jawahery states that there are no current guidelines to how much apple cider vinegar to consume. Some individuals take one tablespoon in the morning, either plain or mixed in a cup of water or juice. Other individuals may take it as a supplement, in tablet form. Supplements are taken prior to or following meals. “Additionally, there are no side effects if you consume it in small doses for weight loss purposes. If you are planning on taking it in larger amounts, do consult a doctor, as it can affect your insulin levels if you’re a diabetic or lead to low potassium. Additionally, if you’re on any medication, review if it is safe.”

Conclusively, Ms. Jawahery states the following “Although research looks promising on apple cider vinegar’s ability to curb appetite and burn fat, results are currently insufficient. Most studies were done on animals or cells in a lab. More research needs to be conducted to verify its true potential benefits.”

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com

Food and Genes

Eating a healthy diet can surely affect how well you fit into your clothes, however, do our bodies respond differently to specific nutrients based on our genes? A new science called nutritional genomics studies this. Scientists are learning how the nutrients we put into our bodies affect gene expression and affect our health. Since the science of nutritional genomics is very new, little is known to provide individualized nutrition advice based on a person’s genes to prevent, delay, and treat diseases. However, experts believe that in the future, this will change.

                                                                     
The role of genes
We have many genes in our body that we inherit from our parents. A great deal needs to be studied about genes as lot about the different genes is still not understood. Scientists are striving to study genes and learn as much as possible about how they affect our health and behavior. You can inherit a higher tendency to develop a certain illness from your parents. For instance, lactose intolerance is seen more often in Asian populations than in Caucasian populations. This is likely due to a common genetic trait. Although it is known that traits for many health problems are inherited, a great deal more is yet to be discovered about genetics and health. Although genes are an important factor to good health, lifestyle, diet, exercise, and smoking habits certainly affect your health as well.

Food and Genes
What you eat and how much you exercise may affect your health differently depending on your genes. For example, in most women, a high intake of folate will reduce the risk for breast cancer. However, recent research also shows that a genetic variance may cause folate to increase the risk of breast cancer in a certain subset of women. Your diet may affect the complex reactions that occur in your body cells, tissues and organs. Whether you get certain diseases such as cancer or heart disease could be caused by your diet. Genetics can explain why someone who eats a healthy diet never gets heart disease, while another who eats the same diet gets heart disease at an early age. Regardless of the link between genes and food, what you eat will always matter.  A healthy diet is important for everyone for many reasons. What is so interesting about nutritional genomics is that in the future, you might be able to find out what health risks you have that would be worsened and prevented by from consuming specific nutrients based on genetic testing. Then your diet can be more specifically tailored to you based on your genes to prevent those health risks from occurring.

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information about Fresh Start, call 1724 6832 or visit www.nadajawahery.blogspot.com

New Year, New You!

2011 is almost over, and all of those long-forgotten new year's resolutions from the beginning of 2011 have been forgotten. So what's the key to keeping a new year's resolution?

We've got the top Health New Year's Resolutions for 2012, and how you can keep them! Just go through and choose which goals you'd like to achieve!


1. Lose weight: It's the same resolution every year, isn't it? But here are three easy tips that will help you keep fulfill it!

• Control your portions: Learn about portion control and how to portion your plate by either purchasing a diet book or consulting your local Dietitian. (which may cost a little extra but will definitely give you more reliable information than a book). Once you stop overeating losing weight will be a cinch!
• Be active: We know, no one has time to exercise, so here's an easy way to be active; just build it into your routine. Take the stairs, do more chores, don't be afraid to park further from the mall entrance. These little boosts will help you burn extra calories!
• Restaurant control: Oh no! The whole diet goes out the window once you visit a restaurant, but learn to control your environment. Remove the salt shaker, and ask them to take away the bread basket after one piece. Don't be afraid to ask the waiter for dressing on the side for your food.

2. Look better: We'd love for the clock to strike midnight and find our skin clearer, our hair stronger, and our legs smoother, so invest in a visit to the Dermatologist who can help figure out your problems. Want to get rid of excess hair? Your dermatologist will help lead you to the new laser treatments for hair removal, which will provide instant smoothness!

3. Feel better: take advantage of your insurance policy's yearly health check-up. Getting a few tests done is well worth a while. Who knows? You might discover that what you thought was a major physical problem could be solved easily!

4. Know how to incorporate health into your daily life: We've got this one figured out for you! Starting 2012 we'll be providing daily health tips on our Twitter account which provide easy tips for you to follow. If you want more articles, we'll be publishing them on a twice weekly basis on our blog! If you want health offers, like us on Facebook and we'll keep you updated on the latest offers at Royal Bahrain Hospital!

Happy New Year's Everyone!

To book an appointment with one of our doctors or medical specialists, call us on 1724 6800 or visit www.royalbahrainhospital.com

Do you need to detox or lose weight?

Do you need to detox or lose weight? Take the quiz and find out!

(Tick off your symptoms) Do you:

• Find it increasingly hard to lose weight?
• Have cellulite?
• Suffer from frequent headaches?
• Feel fatigued and sluggish?
• Suffer from bloating?
• Suffer from skin problems (acne, eczema or psoriasis)?
• Have joint and muscle aches?
• Have food intolerances that developed during adulthood?
• Suffer from constipation, diarrhea or irritable bowel syndrome?
• Suffer from recurrent colds and minor infections?
• Have mood swings?
• Feel irritable or restless often?
• Suffer from indigestion or heartburn?

If you've answered yes to 5 or more of these questions, then you need to detox. If you've answered yes to  3 or 4 or these questions, then maybe you're here because you would like to see how weight loss and detox can make you healthier. Read on to learn more!

Many of us find ourselves in a slum, unable to change our current weight or health condition and feeling more upset about it day by day. However, Royal Bahrain Hospital has a solution to help you change your life.

“Fresh Start is a program designed to help you achieve your health goals and stay healthy for the rest of your life.” Says Nada Jawahery, Licensed Dietician at Royal Bahrain Hospital, with a wealth of experience from her time in the United States. The Fresh Start program, true to its name, promises to help you renew yourself by guiding to your health goals. “Not everyone wants to just lose weight.” Explains Nada, “Some people want better skin, or to be more limber, or feel healthier. Others have illness specific goals such as needing to manage their cholesterol or blood sugar. We cater to anyone with specific health needs.”

The Fresh Start program combines medical research and life-style changing techniques to help people achieve any of their goals. Included in the package are dietician sessions, physiotherapy sessions for fitness, and all the necessary lab tests along with a doctor’s consultation to review your health background.  Clients also get a free consultation with one of the consultants at the Royal Aesthetic Center, along with various discounts on various procedures at the Center.  “We know that just weight loss is not everyone’s goal. This program was made so that people who want to feel better about themselves and be healthy from head to toe can have the chance to do so!” says Nada. In order to simplify things as well, Royal Bahrain Hospital offers the option to have healthy meals delivered straight to your home or office, catered by Health Watchers. This all inclusive program was put together to help fulfill people’s dreams of being slimmer and healthier.

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information about Fresh Start, call 1724 6832 or visit www.nadajawahery.blogspot.com

Dangers of Child Obesity

Child obesity has become a world-wide epidemic, especially in the gulf.  Can it be treated? Definitely! It is much easier to treat an obese child than an adult sometimes, because the parents can monitor what children eat at home and a child’s metabolism is much faster than an adult’s. Treatment involves reducing the rate of weight gain to allow the child to grow into a healthier BMI. A child’s body mass index can be calculated the same way as an adult’s. However, healthy BMI numbers are different for adults than they are for kids. Special charts to measure weight status of children are needed.

What happens if this problem isn’t dealt with? Well, obese children are more likely to become obese as adults than are normal weight children. Childhood obesity is a dangerous disease and can lead to life-threatening complications if left untreated. Overweight and obese children have a higher risk for heart disease, stroke, some forms of cancer, diabetes type 2, and joint problems. Additionally, the psychological effects of being an obese child could lower your child’s self-esteem. Treatment of child obesity reduces the risk of developing these health complications. The early stages of heart disease can start as early as in childhood, where obese children may develop high blood pressure, diabetes type 2, and high cholesterol.

If your child is overweight or obese, consult with a licensed dietitian to receive the guidance and support for you and your child’s successful weight management and better health!

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com

Colors That Matter (or are Fatter)

Did you know that our bodies contain white fat as well as brown fat? Scientists have become increasingly interested in the learning about what effects white fat versus brown fat have on human health.


It was long believed among scientists that brown fat was pretty unexciting and was only found in children. However, scientists have recently discovered brown fat exists in adults as well, and that lean individuals carry a larger percentage of brown fat compared to overweight or obese people. Moreover, in obese individuals, brown fat is either non-existent or inactive. It remains unclear as to whether obese individuals lose their brown fat as they gain excess weight, or whether they are obese because they don’t carry enough brown fat.


In adults, brown fat can be found in the upper chest & neck. Brown fat is a most fascinating fat, as it actually burns calories when stimulated. Its primary role is to produce body heat. A study found that after placing 5 people in a cold room for several hours, their brown fat burned 15 times more energy than the white-fat tissue. Another study that was done in Boston weather, revealed brown fat burned more energy in adults during winter. White fat can actually be burned off by brown fat.


For many years, it was known that infants carry greater amounts of brown fat than adults. However, it has been found that brown fat was found highest in young & healthy women. Overweight adult men carried the least amount of brown fat. To explain this difference, it has been theorized that in order to keep warm, women need more brown fat to make up for having less muscle mass compared to men. It is also theorized that just 50 grams (g) of brown fat can raise an individual’s metabolism by striking 20%.


Unfortunately for everyone’s metabolism, whether lean or not, our bodies carry much more white fat than brown fat. White fat is still very important. It is a storage house of energy(calories) which accommodates to various functions, including production of certain hormones. Brown fat has more blood vessels than white fat and has many nerves, which provide sympathetic stimulation to the fat cells. Scientists believe that white or brown fat cells cannot “transform to the other type” once formed.


A most recent study provides a good deal of hope for a new solution for people battling with their weight. Scientists were able to induce growth of brown fat in mice, thereby increasing their bodies’ metabolism.  


The question remains whether or not scientist will truly find the solution to counteract obesity using these discoveries.

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com

Fresh Start

Life is about planning. Your journey to reach your goal is determined by what it is you would like to achieve.  If your plan is to become a physicist then completing your education is the preliminary stage to achieving that goal.  Education itself occurs in stages, and your teachers guide and support you along the way to passing your finals. A 10kg weight loss happens in stages as well. And what better way to fulfill your quest, than with a Fresh Start! With the right guidance, our Fresh Start team will walk you through losing weight.

Improve your cholesterol, triglyceride and blood pressure numbers by following the right nutrition plan for you. Your health will thank you years from the day your sign up for “Fresh Start”- the Royal Bahrain Hospital’s wellness and nutrition program that will make your dreams come true! Work with a licensed professional dietitian Nada Jawahery, licensed and trained in the United States. No more procrastinating to achieving better health. Take the first step to personal growth and higher achievement, by choosing “Fresh Start”. Obesity is a dangerous life-threatening disease that can lead to high blood pressure, cancer, fatty liver disease, diabetes, heart disease, arthritis (especially in the knees), and kidney failure. Find out what your body mass index. “A Fresh Start” is right anyone wanting to lose or gain weight, or be healthier! 

Book your free initial consult with our dietitian and Fresh Start panel today on 17246800 to learn more about the how you can finally lose weight and keep it from coming back.

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com 

Dangerously Sweet

Many people are being diagnosed with diabetes, and most not aware they have this disease until they’re at a much later stage. The problem with this? It robs them of the chance to get adequate blood sugar control to prevent secondary complications at an early stage. If you are overweight or have parents with diabetes, be sure to check your blood sugar with your doctor soon.

There are two types of diabetes; type 1 and 2. Type 1 is inherited and is usually diagnosed at a young age. The best treatment is achieving blood sugar control via insulin therapy, along with nutrition education. Type 2 diabetes can be caused by many more factors. Contrary to this popular myth about sugar causing diabetes, eating too many sweets and sugar does not cause diabetes regardless of weight. According to studies, overweight and obesity are the main culprits that lead to type 2 diabetes. However, it is possible to gain excess weight by consuming too many calories from added sugar and high calorie sweets.

Treatment of diabetes type 2 usually begins with oral anti-hyperglycemic tablets and then moves on to insulin over time. However, diabetic medications can be reduced and maybe even discontinued if weight loss is reduced in an overweight individual and diet is planned well to control blood sugar. Genetics is another risk factor to diabetes type 2. Children of parents with type 2 diabetes have a one in three chance of inheriting the disease, regardless of weight. Aging, pregnancy, physical inactivity, certain medicines, and any diseases that may affect the condition of the pancreas can also increase the chances of developing diabetes. Healthy weight management can be achieved with the educational advice and guidance of a dietitian.

What happens if diabetes is left untreated? Many complications can develop, such as heart disease, cataracts of the eye, loss of extremities such as toes and fingers, and kidney failure. Can anything be done to prevent diabetes? Certainly! Start sooner than later. Lose excess weight by consulting with a dietitian. If you have already been diagnosed with diabetes, consult with your physician and dietitian to receive help with controlling your blood sugar. Or register for the Royal Bahrain Hospital’s specialized “Fresh Start” program to gain better blood sugar control today to save your toes and fingers tomorrow. Book your initial free consult with the dietitian and “Fresh Start” Panel to learn more.

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com

Moody Diet

Ever lost weight on a diet and feel great? Many people feel very pleased with themselves when they start seeing the kilos shedding off after following a diet. They feel very energetic and are full of determination. For some people, this effect does not last in the long run and they soon feel lousy. Why? People may miss indulging in their favorite foods, and eating as much as they want, when they want, wherever they want. A monotonous diet regimen can also get pretty boring after a while, so changing it up every so often is good! A person losing weight also has more toxins running in their bloodstream. According to a study that was published in the International Journal of Obesity, individuals who had a high weight reduction, also had a 50% increase in the levels of pollutants in their blood compared to those who gained weight over a decade. These toxins are released with the fat cells that the body gets rid of during weight loss. Scientists contribute that the lousy mood and feeling of illness as a result of the increase of circulating toxins in the bloodstream. 

Moreover, according to studies, raging hunger hormones called ghrelin seem to increase in people who lose weight, causing more irritability. This also makes weight loss much more difficult to continue with. This may be a result of the body’s survival mechanism thinking there is a famine and not that it is voluntary food restriction. There are several steps you can take to reduce the effects of the hunger hormones, while continuing on your path to weight loss.

Overall Advice:

Add variety to your diet and experiment with different recipes. Going to restaurants shouldn’t necessarily be a no-no on a weight loss plan. You can choose healthy options on the menu and watch your portions. Exercise also helps elevate mood since it increases the production of the hormone serotonin. One way to control hunger is to follow a routine meal schedule. This helps regulate hormones and gets the body used to expecting food at those times. Eat a diet high in antioxidants in order to fight off the effects of the release of toxins from the fat cells.   You can find antioxidants in fruits, nuts, vegetables, whole grains and tea.

    

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com

How to Keep Young with Food

Does water improve skin appearance? Although, research is limited, it probably does. Consider the appearance of a fresh piece of fruit compared to a dehydrated one.

A study published in the American Journal of Clinical Nutrition found a higher intake of oily fish may lower the incidence of certain skin cancers. Oily fish is also an excellent source of essential fatty acids. Essential fatty acids act as an anti-inflammatory agent which may also reduce acne and other inflammatory skin conditions. Oily fish include halibut, salmon, mackerel, and tuna.

A study by the Center of Experimental and Cutaneous Physiology (CCP), Berlin, Germany, revealed that a high level of antioxidant intake reduced incidence of wrinkles and deep lines compared to individuals who had a low level of antioxidants.

In addition, according to a study in the American Journal of Clinical Nutrition, antioxidants were found to offer protection against the harmful effects of ultraviolet rays from the sun. These rays potentially lead to skin damage and premature aging, an increased production of free radicals, and cancer.

Antioxidants can be found in fruits and vegetables, whole grains, chocolate, and tea. There are many kinds of antioxidants. Vitamin A, one type of antioxidant, helps with skin regeneration, elasticity, and helps skin appear more revitalized. Because antioxidants, in general, cannot be produced by the body, thus nutrition is important. Sources of vitamin A include spinach, tomatoes, carrots, and sweet potatoes.

Vitamin C promotes the growth of collagen, the proteins that keep the skin young and vibrant. A study published in the American Journal of Clinical Nutrition, revealed that women who had higher intakes of vitamin C and Omega 6s, in addition to a lower fat and carbohydrate diet had better skin-aging appearance.  Foods high in vitamin C and antioxidants include blackberries, oranges, kiwis, pomegranates, and strawberries.

One study published by the American Journal of Clinical nutrition found that a diet high in meats and fat was associated with a higher risk for developing squamous cell carcinoma tumors (skin cancer), especially in people with an existing history of skin cancer. A high intake of fruits and vegetables showed a 54% reduction in the rate of squamous cell carcinoma.

Bottom line; healthy nutrition is a health and beauty treatment, so eat a balanced diet that is rich in fruits, vegetables and whole grains. Eat fish and nuts and seeds in moderation and consume plenty of fluids.

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com

Turn Over A New Leaf

Why not try it out? Some people may choose vegetarianism for religious reasons and others for health reasons, and some just to try something new. Vegetarianism offers many health benefits, given the diet is not a diet of fried donuts and chocolate! A balanced vegetarian diet may help prevent heart disease, improve digestion and lower blood pressure. Is it possible to get enough protein on a vegetarian diet? Yes. 

A well planned vegetarian diet can have enough protein from plant and dairy sources and eggs. If you are considering becoming vegetarian, do it in the duration of time that works best for you. Some people can become vegetarians instantaneously and others in gradual stages. 

There are several types of vegetarians. In general, a vegetarian is someone who avoids some or all of the following: seafood, meat, eggs, dairy products, or poultry. Here are more specific terms for the different levels of vegetarians: 

• Vegan: avoids meat, poultry, seafood, eggs, dairy products and any animal-derived food.
• Lacto-vegetarian: avoids meat, poultry, seafood, and eggs, but consumes dairy products.
• Lacto-ovo vegetarian: avoids meat, poultry, and seafood, but consume eggs and dairy products.
• Pescetarian: eats seafood, but avoids all other animal products.

Vegetarians have a variety of food options that vary slightly, depending on the specific type. Foods allowed can range from whole grains, fruits, vegetables, beans, eggs and dairy. If you have never tried vegetarianism, it can be fun to try it out for a few days.  Menu options can include items such as: dahl and rice, quinoa with yogurt, whole grain pasta with tomato sauce, cheese and broccoli, etc. Ethnic foods have a wide selection of meatless options such as Indian, Italian, Japanese, and Thai, so options are limitless!

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com

Put a Smile on Your Kid's Summer

In the last few weeks before school starts, many parents are wondering how they’ll get their children back on the healthy track of regular sleep and food. Experts at Royal Bahrain Hospital, Dr. Rajeswari, Specialist Endodontist and Conservative Dentist, and Nada Jawahery, Registered Dietician, give some pointers on how to enjoy the last few days of summer without going overboard.

To keep children’s smile healthy and bright, Dr. Rajeswari says: “Family’s summer eating habits need to change, such as frequent snacking between meals”. Kids are allowed to eat solid sticky foods like chocolate and caramels but in small amounts, and it’s best to substitute them for food rich in calcium and phosphorous, helping to prevent caries.  Also, cut back on processed cooked starchy foods, especially combined with refined sugars, such as the fries and soda. “It’s best that before school starts that you take your child for a check-up on his or her teeth, since prevention is better than cure.”

Meanwhile, Nada suggests breaking the video game trance and encourages each family to “be an active family, encourage your kids to be active by being active with them!” A bike ride or a game of basketball are ideal to get their blood pumping and energized.  Once school starts, Nada says it’s okay to allow chocolate and sweets “in moderation”, but it’s best to encourage your child to drink milk for strong and healthy teeth and bones. Additionally, Nada gives some ground breaking piece of advice: “allow your child to leave some food on his or her plate, as this helps them understand when they are satisfied.”

For more information or to book an appointment at Royal Bahrain Hospital, call 1724 6800 or 8000 1090 (toll free), or visit www.royalbahrainhospital.com

Ramadan Do's and Don'ts

Ramadan is here, and we’re all worried about how we’ll sustain ourselves during the hot days of August without ice cream and cold drinks. From the dieticians at Royal Bahrain Hospital, we get the Do’s and Don’ts of Ramadan eating habits:

DO break your fast with two to three dates. They help to naturally restore your sugar level to its normal range.

DON’T drink large amounts of caffeinated beverages, especially during suhoor, which cause the loss of valuable mineral salts your body needs.

DO consume foods from all groups. Try to include cereals, bread, rice, pasta, meat, nuts, milk and dairy products, fruits, salads and soups .

DON’T overeat; especially during the meal before dawn, it will most likely lead to weight gain.

DO make vegetables the main food during iftar, which is a rule that should be followed in most meals.

DON’T indulge too much in fatty, fried or spicy foods loaded with sugar and oil, they could lead to heart burn.

DO engage in some kind of light exercise such as stretching or walking, in order to maintain your figure.

DON’T focus on just food. Remember to drink water, as much as two glasses when breaking your fast.

Royal Bahrain Hospital is a multi-specialty hospital in the Kingdom of Bahrain. To book an appointment with Nada Jawahery, the Registered Dietician [licensed member of the American Dietetics Association] or for a Ramadan Health Check-up, call 1724 6800 and visit www.royalbahrainhospital.com for more information.

Quench Your Thirst

During the hot summer season, there is nothing more quench-thirsting than a large drink full of ice. Not only are cold drinks refreshing, but they are necessary for good health. Being dehydrated in the summer can make you feel tired and lazy. It can also cause headaches, nausea, and irritability. Fluid losses are higher in the summer so you need to drink more to rehydrate. Water is an excellent source of replenishment. It has no calories, carbohydrate, protein, fat, or caffeine. Other sources of hydration that people might enjoy include fruit juices, tea, or coffee. 

However, consuming drinks containing carbohydrates such as fruit juices and tea with sugar and milk adds calories. Studies have shown that people achieve greater satiety on whole foods more than they do when they consume their calories from drinks. You can also increase your fluid intake buy eating fresh fruit. Fruits have a high content of water and provide essential vitamins and minerals and prevent constipation problems. Soft drinks may be wonderful to the palate but contain no nutrients other than sugar. Sports drinks, such as Gatorade, are lower in sugar content and contain electrolytes that help with hydration. This is beneficial especially after a long workout. The electrolytes in the sports drink help replace the ones lost in sweat and the sugar replenishes the glycogen stores in the muscles. However, they may not be so necessary for shorter workouts. Energy drinks, such as Red Bull, tend offer more sugar, caffeine, and sometimes protein. They are marketed to young people to increase focus and enhance academic performance, as well as increase sports performance by providing an energy boost. While sugar can provide energy, and caffeine can increase alertness, eating a healthy diet and getting enough sleep can be better and more effective. 

Milk, leban, and calcium fortified milk alternatives are great sources of fluids and provide the additional benefits of calcium, vitamin D, and protein. Making nutritive & informed choices in beverages will help prevent weight gain, help with diabetes control, and prevent heart disease.

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com

Food For Memory

A heart healthy diet: Good brain function requires a steady and continuous supply of oxygen and nutrients delivered by blood that is pumped by the heart. To protect your heart and memory, eat a low fat diet rich in fruits and vegetables, lean proteins and whole grains, and be regularly active.

Omega 3 fatty acids: A study conducted under the Rush University Medical Center in Chicago, found that participants who consumed fish at least once a week experienced a 10 percent slower decline in memory relative to those ate no fish. This improvement might be linked to the brain. It is mostly composed of a form of omega-3 fatty acid (DHA) also found in fish.

Water: Our brain is about 75% water, so it is obvious that a slight dehydration can affect our cognitive function. Stay well-hydrated and drink at least 10 glasses of water a day.    

Folic acid: A 3-year study conducted under Tufts University in Boston, revealed that participants who had high blood levels of homocysteine had a decline in memory, but those who consumed a diet high in folic acid (this reduces homocyteine levels) had protected memory.  Foods high in folic acid include fortified cereals, whole grains, dahl, liver, and dark leafy greens.

Breakfast: A study under the Shiraz University of Medical Sciences showed that children who ate breakfast with iron -rich food (meat, beans) and carbohydrates (bread, cereal) had better memory scores. Also, eating a breakfast with B-12 rich foods (eggs, dairy, meat) was correlated with the better average school grades.

Curcumin: Curcumin, a spice, known for its anti-inflammatory effects, may prevent memory loss. A study conducted under the Alzheimer’s Center at the University of California, Los Angeles, revealed that curcumin helped reduce memory deficit in the animals having Alzheimer’s and brain damage.

Plant foods: One 25-year Harvard Medical School study revealed that the participants who consumed relatively large amounts of vegetables over the years had slower decline in age-related memory-loss. Antioxidants, such as vitamin E, C and beta-carotene, found in fruits and vegetables have also shown to protect memory by preventing oxidative stress.

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com

Benefits of Chocolate

It’s a dream to be told that eating chocolate is healthy, and according to some studies, it is! More research is proving that chocolate provides healthful protection against heart disease.

The cocoa beans in chocolate contain natural flavonoids that are also found in teas, and some fruits and vegetables. These flavonoids are anti-inflammatory, cancer fighting anti-oxidants and have been associated with reducing the risk factors for heart disease by preventing cellular damage for instance. Additionally, flavanols improve blood pressure readings and vascular function and help prevent the formation of plaques and ruptures. Dark chocolate may also decrease low-density lipoprotein (LDL) cholesterol levels to provide cardiovascular benefits.

A study conducted under Dirk Taubert [MD, PhD] and colleagues, at the University of Cologne in Germany, showed that dark chocolate consumed without milk provides more levels of epicatechin, a particularly healthy compound found in chocolate, than consuming dark chocolate with milk. Another study, conducted under Taubert, revealed that participants with mild blood pressure had a significant drop (by an average of 5 points for systolic and an average of 2 points for diastolic blood pressure) after eating 100g of dark chocolate daily for two weeks, whereas those who ate white chocolate gained no benefits.

One study, conducted by Ian A. Macdonald [PhD], from the University of Nottingham Medical School in the United Kingdom, has shown that a diet high in flavanols may improve the blood flow to the brain, thus improving brain function and could be a potential treatment of vascular problems within the brain.

Generally, to gain health benefits, choose chocolate that contains at least 65% cocoa. Milk chocolate usually contains 15 to 25% cocoa and is lower in flavonoids. Most dark chocolates are made up of 50 to 80-plus percent cocoa.

As balance is key to good health, limit the amount of chocolate you eat to no more than 100 grams a day, which is the amount some studies show that provide heart health benefits. You may want to include this amount only if you are living an active lifestyle because it may provide up to 530kcals, or simply reduce it to just one square a day if you’re not very active. You can also obtain brain-boosting flavanols from green tea and black tea, apples, apricots, raspberries, purple grapes and other foods. These sources are much lower in calories and help you manage your weight better. In the follow-up, more long term studies need to be conducted to confirm the health benefits of chocolate.

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com

The Scoop About Caffiene

Is caffeine good or bad for you? There is no research that shows that caffeine is hazardous to healthy individuals. It may cause some people to become hyperactive and anxious. However, there is no evidence that caffeine causes cancer or heart disease. Caffeine consumption has many benefits. Caffeine can increase alertness and ability to concentrate and focus. Many painkillers also contain caffeine because it opens up the blood vessels and makes is useful in relieving headaches. It can also be helpful in ending asthma attacks by relaxing constricted bronchial muscles as well.

However, there are some precautions with consuming caffeine.  Caffeine can be very addictive, which makes it difficult when trying to cut back. Withdrawal symptoms include headaches & irritability. In order to decrease the effects of withdrawal symptoms, it is recommended to reduce caffeine intake slowly & not to quit cold turkey. For example, make your coffee with have the amount of caffeinated coffee & make the other have decaffeinated.

Caffeine has also been linked to an increased incidence of miscarriage if consumed in the first 3 months of pregnancy. Would it be safer to cut down on the caffeine if you are trying to get pregnant or are in the first trimester of pregnancy? Probably. No specific guidelines are in place for the consumption of caffeine from the 4^th month onwards in pregnancy. However, it seems reasonable to limit consumption. Many mothers questions the effects of caffeine consumption while breastfeeding. Does it affect the baby? It may. Because some caffeine is excreted into breast milk, it may cause sleep disturbances & irritability in the baby. However, babies having varying tolerances to caffeine so there is no recommended amount. It depends on the response & sensitivity of your baby. Also, mothers consuming too much caffeine during breastfeeding, may decrease the baby’s ability to absorb iron from breast milk.

People with stomach ulcers, & irritable bowel syndrome should avoid caffeine as it may worsen symptoms. Also, if you are anemic, then limiting caffeine consumption would be wise because it may interfere with the uptake of iron from other foods. Bottom line is if you are a healthy individual, then there is no harm in the consumption of caffeine.

Nada Jawahery is the Registered Dietician at Royal Bahrain Hospital and is a member of, and licensed by, the American Dietetics Association. For more information call 17246832 or email: Nada.Jawahery@royalbhrn.com