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Jennifer Tomazou
be_fit_with_jenn

👩‍🎓LAU 2012 nutrition graduate 👩‍⚕️Private weight loss/gain coach viaWHATSAPP 🏃‍♀️Sports Nutritionist 📲 WHATSAPP+961 3 600092

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Happy Monday friends! Today I attended my first yoga class since 2003! Luckily I didn’t fall apart and it did feel good. This is #MondayMotivation to keep trying new classes. Next class: Muay Thai! I’m also debating the next travel destination (which will be a 🏖) I guess it’s also time to work on the beach bod! 📷: it will be great to pass by the amazing indoor waterfall at #JewelChangi

Sometimes I’ll do something I wouldn’t normally do like rent traditional Korean hanbok because my daughter wanted to wear it too. It’s a fun way to spend a few hours and then you can pretend you’re just having a grand time in your palace. 😉 But I mostly agreed because she felt so wonderful and wanted me to share in her experience. This was the bright spot of a rainy and dreary morning. 📷: shot at #changdeokgung palace on a cloudy day. You can rent hanboks for ~18k-20k won or $20 for 4 hours. We rented ours at one day hanbok which was walking distance of the palace. Google/stop by nearby shops if you want to have a hanbok experience too! They even give you accessories and do simple hair styling. #traveltips

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You may be wondering if popcorn 🍿 is a healthy snack 🧐if you're trying to lose weight. On one hand, it's high in fiber and low in calories compared to most snack foods. But, if you douse it in butter😡—a la movie theatres—then you may be getting more calories than you bargained for🤷🏻‍♀️. Air-popped, unflavoured popcorn ‼️is mostly made up of carbohydrate. It's low in fat and high in fibre, making it a good snack option in comparison to crisps. ⚠️ Moderation is the key ⚠️ #dietitian #Fit #healthy #sports #Nutrition #foodaddict #foodporn #instafood #foodhub #noforcalories #Balance #runner #runningcommunity #befitwithjen

The type of workout 🏋️‍♀️ you're doing can influence how much you're sweating. For example, walking 🚶‍♀️ outside on a hot day may cause you to 💦 more than if you did a resistance session in an air-conditioned gym. ... That means sweat 💧 might not be a reliable indicator that you've worked hard. Sweating doesn't burn fat🤓; it helps regulate your body temperature. If high-intensity exercise causes you to sweat, you may be burning significant calories -- many of which may come from fat. But, forcing yourself to sweat more by working in hot conditions or wearing heavy clothes won't lead to additional fat loss. Exercises that burn the most fat are : 1-Walking (Burns 300-400 Calories Per Hour) ... 2-Running (Burns Around 600 Calories Per Hour) ... 3-Cycling (Burns Around 600 Calories Per Hour) ... 4-Rowing (Burns Around 840 Calories Per Hour) ... 5-Swimming (Burns Around 600 Calories Per Hour) ... 6-Jumping Rope (Burns Over 1000 Calories Per Hour) ... 7- HIIT ( Burn Over 700 Calories Per Hour)... #dietitian #Nutrition #Fit #sports #healthy #foodporn #instafood #noforcalories #runningcommunity #runners #Balance #befitwithjen

Post exercise 🏋️‍♀️?? Do you wonder what you can have as a breakfast 🥞 🍳 ?? This is the healthiest breakfast you can ever have 😁 Take a bowl 🍲 and add the following ingredients: •6 almonds •6 walnuts •one banana 🍌 •one avocado 🥑 •one handful cranberry •one tablespoon of honey 🍯 •half a cup of milk . Other than this bowl you must eat daily 2 eggs 🥚 for females and 3 eggs 🍳 for males ( fried, poached...) Bon appetito 🥰 #diet #Fit #healthy #choices #noforcalories #achieve #foodporn #instafood #foodaddict #foodhub #Nutrition #runners #runningcommunity #befitwithjen

Eating cheese 🧀 may even aid weight loss and help prevent heart disease and osteoporosis💃. That said, some cheeses are healthier than others. ... Here are 9 of the healthiest types of cheese. 1•Mozzarella. Mozzarella is a soft, white cheese with high moisture content. ... 2•Blue Cheese. ... 3•Feta. ... 4•Cottage Cheese. ... 5•Ricotta. ... 6•Parmesan ( the healthiest and is lactose free by nature ❗️❗️❗️) 7•Swiss. ... 8•Cheddar 9•Goat Always opt to choose white cheese and the one that contains mostly water . #diet #Fit #Nutrition #healthy #sports #eat #noforcalories #foodporn #foodaddict #instafood #foodhub #runners #runningcommunity #befitwithjen

Calcium is essential for general health😃. Most adults aged 19–50 require 1,000 milligrams (mg) of calcium per day, according to the National Institutes of Health (NIH) in the United States. This amount of calcium is present in about three 8-ounce glasses of milk 🥛 . But who said only milk and dairy products contains calcium ?🧐 ⚠️Non-dairy sources of calcium⚠️ •Calcium-fortified juices, cereals, breads 🍞, rice milk, or almond milk. •Canned fish🍤 (sardines, salmon with bones) •Soybeans, soy products (tofu made with calcium sulfate, soy yogurt, tempeh), and some other beans. •Some leafy greens (collard and turnip greens, kale, bok choy)🥒🥬🥑 Our Bodies are better able to absorb the calcium in vegetables 🍇🍓🥝🥒🥝than in dairy products 🧀🥛 #dietitian #Fit #Nutrition #noforcalories #foodporn #instafood #foodhub #foodaddict #running #runningcommunity #befitwithjen

Light🌱🌱🌱Vegan Brownies 😍😱🤗😋😆😆😆 Ingredients : •2cups unbleached all-purpose flour •2 cups white sugar •3/4 cup unsweetened cocoa powder •1 teaspoon baking powder •1 teaspoon salt •1 cup water •1 cup vegetable oil •1teaspoon vanilla extract Directions ‼️ 1•Preheat the oven to 350 degrees F (175 degrees C). 2•In a large bowl, stir together the flour, sugar, cocoa powder, baking powder and salt. Pour in water, vegetable oil and vanilla; mix until well blended. Spread evenly in a 9x13 inch baking pan. 3•Bake for 25 to 30 minutes in the preheated oven, until the top is no longer shiny. Let cool for at least 10 minutes before cutting into squares. ✔️One slice will have 200 CALORIES only 😎🤫😉 Bon Appetito 😍😍😍😍 #dietitian #Nutrition #Fit #sport #healthy #foodporn #instafood #runningcommunity #runner #foodaddict #healthy #zerorestrictions #befitwithjen

Drinking high amounts of sugar-sweetened beverages — such as soda 🥤 — can have various adverse impacts on your health. 😱😱These range from increased chances of tooth decay to a higher risk of heart disease 💔💔and metabolic disorders like type 2 diabetes. Carbonated beverage consumption has been linked with diabetes, hypertension, and kidney stones, all risk factors for chronic kidney disease. Cola 🥤🥤beverages, in particular, contain phosphoric acid and have been associated with urinary changes that promote kidney stones. Try to have once a month max ❗️❗️❗️ #dietitian #Fit #Nutrition #healthy #sports #nomorecalories #foodporn #instafood #foodhub #foodaddict #choices #runners #runningcommunity #befitwithjen

YES Kiwis 🥝 are better than oranges 🍊 and bananas 🍌. Kiwis 🥝 are small fruits that pack a lot of flavor and plenty of health benefits😱😱.Their green flesh is sweet and tangy. It's also full of nutrients like vitamin C(double the amout of oranges❗️❗️),vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber. One medium kiwi has about 2.5 grams of fiber 😉😉 and lots of vitamins and nutrients that are important for good health, including the intestines. ... A previous study by researchers in Taipei also found eating two kiwis a day increased the number of bowel movements in adults with constipation.🤫🤫 #dietitian #Nutrition #Fit #healthy #foodporn #instafood #foodaddict #noforcalories #runners #runningcommunity #befitwithjen

How to choose a protein bar? 🧐 It is very important to read the labels 🏷 before picking your protein bar , to avoid choosing just another candy bar 🍭. 🤷🏻‍♀️ 1-🛑 Look at the carb to protein ratio . If the amount of carbs if higher than the amount of protein , then it’s not a good choice . 2-🛑Source of protein : look at the list of ingredients. Make sure that the high quality sources of protein ( hydrolyzed whey or whey isolate or micellar casein) are listed FIRST in the list of ingredients ✅ 3-🛑Net carbs = Total carbs -(minus) the fiber is low < than 7g 4-🛑 Make sure that the fiber content if Higher > than 6g . Fiber is very important since it will make feel full. 5-🛑 Make sure than the fat content is less than < 2g #diet #Fit #healthy #Nutrition #nomorecalories #instafood #instagood #foodporn #foodaddict #runners #runningcommunity #befitwitjen

Turmeric may be the most effective nutritional supplement in existence😳😳. Many high-quality studies show that it has major benefits for your body 💃and brain 🧠. Here are the top 4evidence-based health benefits of turmeric. •Turmeric Contains Bioactive Compounds With Powerful Medicinal Properties. ...🔥 •Curcumin Is a Natural Anti-Inflammatory Compound. ...😃 •Turmeric Dramatically Increases the Antioxidant Capacity of the Body. ... •Curcumin Boosts Brain-Derived Neurotrophic Factor, Linked to Improved Brain Function and a Lower Risk of Brain Diseases. ‼️ Make sure you have one cup of it daily‼️ #dietitian #Fit #sport #Nutrition #healthy #runner #runningcommunity #foodporn #instafood #instagood #foodaddict #foodhub #befitwithjen

Maamoul or mamool are small shortbread cookies traditionally filled with dates, pistachios or walnuts. 🥜They are popular in Levantine cuisine(Palestine, Jordan, Syria and Lebanon). Maamoul is rich in butter saturated fat and is high in cholesterol😱😱😨. However, since the filling is made of walnuts, almonds, pistachios and dates that are rich in mono unsaturated fats, the cholesterol level (HDL) will increase in addition to other benefits.💪💪 •Vary depending on the maamoul size. Between 250and 500Kcal per piece •Walnut maamoul: 1 piece = 280Kcal Fat 8g Carb 25g Protein 2g •Pistachio maamoul: 1 piece = 310Kcal Fat 14g Carb 18g Protein 5g Stay tune for the light recipe #dietitian #Fit #Nutrition #healthy #nomorecalories #foodporn #instafood #sports #runningcommunity #healthy #lifestyle #habits #befitwithjen

Processed fatty foods like cheese 🧀 and sausages are a big cellulite-busting no-no. But good fats, like those found in oily fish 🐠 such as salmon 🍣and mackerel, can actually help to smooth things out. The fatty acids it contains help your body to metabolise fat, including that of cellulite.💥 If you really want to lose weight and/or tone your body, 🏋️‍♀️🏋️‍♂️as well as get rid of cellulite, you need to get moving. Strengthen your butt and thigh muscles 💪 to reduce fat cells in these areas and to tighten your connective tissue. Squats, lunges or a HIIT workout–they all strengthen your legs and basically the entire body. •So the food item that you must include to your diet to reduce the cellulite 🤩🤩: 1•Asparagus 2• Papaya 3• Ginger 🍑 4• Oily Fish ( salmon , mackarel ) 5• Berries and Cranberry Juice 🍇 6• Nuts 🥜 7• Soyabeans 8•Green tea 🍵 ‼️Don’t forget the exercises ‼️ #dietitian #Fit #sports #Nutrition #healthy #nomorecalories #foodporn #instafood #foodaddict #runningcommunity #runner #befitwithjen

Consuming 500 calories a day is not a healthy diet‼️‼️‼️Normally, eating anything below 1200 calories per day will make your body assume there&#039;s a food shortage🤭.The end result will cause your body to go into what is known as "Starvation Mode". 😖😖... A slow metabolism😡 will make it difficult for your body to lose weight. Don’t do hard diets !! The slower the weight loss the better . 🤔🤔 **Here are 9 signs that you&#039;re not eating enough: 1•Low Energy Levels. Calories are units of energy your body uses to function. ... 2•Hair Loss. Losing hair can be very distressing. ...😦 3•Constant Hunger. ...🤢 4•Inability to Get Pregnant. ... 5•Sleep Issues. ...😰 6•Irritability. ... 7•Feeling Cold All the Time. ...🥶 8•Constipation.😱😱 #diet #Fit #sports #Nutrition #healthy #foodporn #instafood #foodaddict #nomorecalories #EatLikeAPro #running #runningcommunity #befitwithjen

Kale 🥬 contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid. Given its incredibly low calorie content, kale is among the most nutrient-dense 💪foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet. Kale is high in fiber and water💧 . Both of these help prevent constipation 😱and promote regularity and a healthy digestive tract. It also contains B vitamins, and vitamin C, which promotes iron absorption. These are essential for the release of energy from food. #Nutrition #dietitian #healthy #Fit #nomorecalories #foodporn #instafood #runningcommunity #runners #sports #befitwithjen

Salt substitutes are low-sodium table salt alternatives marketed to circumvent the risk of high blood pressure 😃and cardiovascular disease associated with a high intake of sodium chloridewhile maintaining a similar taste😋. They usually contain mostly potassium chloride (also known as potassium salt). Pregnant 🤰 women , people dieting , maintaining their weight can use this salt 🧂. #dietitian #sports #Nutrition #healthy #Fit #noforcalories #foodporn #foodaddict #instafood #foodhub #runner #runningcommunity #befitwithjen

Crème caramel is one of the most nutritious dessert 🍮! 😱( YES is it 😋😋) It’s nothing but Eggs 🍳 and some Sugar . If cooked healthy it can turn to be the healthiest snack ever Regular people and Athletes can rely on . 😍😍 INGREDIENTS: 3⁄4 cup sugar stevia 2⁄3 cup water 💧 4 eggs 🥚 2 tablespoons sugar 1 teaspoon vanilla 2 1⁄3 cups nonfat milk 🥛 DIRECTIONS ‼️ Preheat oven to 325°F Combine sugar and water in a saucepan. Bring to a boil, and cook without stirring until golden. Pour into 6 ramekins. Whisk eggs, vanilla, sugar stevia and lukewarm milk 🥛 in a bowl🥣. Pour mixture into ramekins. Put ramekins in a roasting pan and add enough hot water to come halfway up the sides of the ramekins. Bake for about 40-50 minutes . Cool and chill in refrigerator for about 8 hours. Turn out onto individual plates to serve. One slice of it will have 150 calories🤫 compared to normal one which can reach to 600 😦😦. Bon appetito 🤗🤗 #dietitan #Fit #Nutrition #recipes #light #foodporn #instafood #foodaddict #nomorecalories #sports #runner #runningcommunity #healthy #befitwithjen

‼️Stop your body from absorbing fat with Seaweed ‼️ Wakame, kelp, Arame or Nori are types of brown seaweed, used to flavor Asian soups and salads 🥗.Japanese chemists have found that a component in these, a brownish pigment called fucoxanthin, promotes weight loss in obese rats. The researchers, from Japan’s Hokkaido University, said fucoxanthin could be developed into new types of medication to combat obesity. Fucoxanthin is found principally in brown seaweed, it stimulates the production of UCP1, 🧐a protein that increases the burning of fat. 😱This protein is found in the visceral fat that surrounds internal organs in the abdomen – the type of fat linked to heart disease, diabetes and metabolic syndrome. #Nutrition #runningcommunity #Fit #sports #healthy #superfood #instafood #foodporn #dietitian #calories #befitwithjen

Shawarma beef🥩 and chicken 🍗 revisited by Maryoul. I am usually unenthusiastic about revisited Lebanese food; but I have to make an exception for those taco 🌮 shawarma. It’s a perfect protein / carbohydrate combination. The sauce has no mayo , it’s light .😍 Always opt for healthy choices ❗️❗️ #dietitian #Nutrition #Fit #foodporn #instafood #enjoylife #nomorecalories #eat #sports #befitwithjen

Here are the 8 most important vitamins and nutrients to keep your nails healthy 💅 •Biotin (found in eggs 🥚 🍳) •B Vitamins ( seeds and nuts 🥜) •Iron ( found in meat and legumes ) •Magnesium •Protein ( 🥩 🐟 🍗) •Omega-3 Fatty Acids ( salmon 🐠) •Vitamin C ( 🥝, 🍊 ) •Zinc ( meat and cheese 🧀) Include these Vitamin in your food !! #Nutrition #dietitian #Fit #nomorecalories #foodporn #instafood #foodaddict #sports #healthy #runningcommunity #befitwithjen

Ingredients For the dough 3¼ cups extra-fine durum wheat flour (or semolina) 2¼ cups protein flour 1 cup labne light ❗️❗️ ¾ cup icing stevia + some for dusting 1½ teaspoon baking powder ¼ cup milk ¼ cup orange blossom water , rose water or a mixture of both For the filling 8 oz. date paste 3 tablespoons toasted walnuts 5 tablespoons toasted pistachios 3 tablespoons toasted almonds Required equipment Maamoud mold Instructions Filling Mix all ingredients together or separate all the dried fruits and mix each of them with date paste. Dough In a large container, place the extra fine semolina, the proteinflour, icing stevia , light labne , baking powder. Mix well until reaching a dough that feels like sand. Add the milk and then the required amount of orange blossom water and/or rose water. Form a ball of dough. It should be smooth, not sticky. Cover the dough with plastic wrap and let stand for 1 hour at room temperature. Form balls of about ½ oz. Stuff each ball of dough with the date and nuts. Roll the ball so the filling is fully coated with dough. Shape the balls using a maamoul mold. Put the dough inside the maamoul mold and pack well, turn the mold over and give a quick tap to unmold. Place the maamoul on a baking sheet lined with parchment paper and cook in a preheated oven at 350 F for 15-20 minutes. Pastries must remain very white. As you take them out of the oven, sprinkle with icing stevia . Maamoul can be kept for eight days in an airtight container. Bon appétit 😃😃😃 ❌its all about eliminating the butter❌ #dietitian #Nutrition #healthy #Fit #noforcalories #foodporn #instafood #foodaddict #runningcommunity #Balance #sport #befitwithjen

If you&#039;re watching your waistline, Pinkberry frozen yogurt is a healthier option 😁over regular ice cream 🍨 :it&#039;s lower in fat and cholesterol, it contains live active cultures, and you can choose from tons of nutritious toppings such as fresh fruit 🍇 🍒🍓and nuts 🥜 . There are 150 calories ❗️❗️in a 1 cup serving of Pinkberry Original Frozen Yogurt (Small). Calorie breakdown: 0% fat, 88% carbs, 12% protein. The toppings you add makes the whole difference 🤨. Always opt for healthy choices. #dietitian #Fit #Nutrition #food #instafood #foodporn #foodaddict #sweets #snacks #foodhub #sports #healthy #runner #runningcommunity #befitwithjen

This is the reason why sushi 🍣 makes you fat, especially when you eat more than one sushi plate😱😱. Tempura or any crunchy sushi makes you gain weight simply because it is deep-fried😡. If the shrimp is served without the batter and excess oil, then it&#039;s healthy but not when made into tempura. A sushi piece can range from 34 to 150 Calories 🤭‼️‼️ The bottom line is that sushi can be quite healthy or unhealthy depending on what ingredients are used, how it is prepared and how much you eat. Fresh fish 🐟,particularly salmon, trout and tuna, can have plenty of protein and omega-3 fatty acids. #dietitian #Nutrition #Fit #healthy #noforcalories #foodporn #instafood #foodaddict #runner #runningcommunity #sports #gym #befitwithjen

A 1 1/2-cup tossed salad 🥗 containing just vegetables🥦🥒🥬 has about 33 calories. If your salad also contains eggs 🥚 and cheese 🧀,the same-sized salad has about 102 calories, and when you top your salad with chicken 🍗 instead, it will have about 105 calories. This is before you add dressing 🙄. A very basic dressing is olive oil and vinegar combined with seasoning. While olive oil is a fat, it&#039;s an unsaturated fat that provides many health benefits, including helping to lower the risk of heart disease and diabetes. ... Keep in mind that while olive oil is healthy, it&#039;s still high in calories‼️‼️. Many people eat salad🥗 for weight loss and gain weight instead. ... Replacing a high calorie, heavy meal🍟🍔 with healthy salad is a great way to slim down. But you have to use diet-friendly salad ingredients🥬🥒🥦🥑🍆🌶. Those are salad toppings that are packed with nutrients, full of flavor and naturally low in fat and calories. Always opt for healthy choices . Put only 2 tablespoons🥄🥄 of any dressing you order . Its the smartest way to control your weight and your caloric intake 😁.

Lamb Giblets is a famous Lebanese dish . 😁 Not only is it a rich source of high-quality protein, but it is also an outstanding source of many vitamins and minerals, including iron, zinc, and vitamin B12😉.Because of this, regular consumption of lamb may promote muscle growth, maintenance, and performance💥💪. Red meats 🥩 are amongst the best sources of absorbable iron🏃‍♀️🏃‍♀️. Kidney and liver are particularly rich in iron. Lean beef and lamb are excellent sources of iron and have a higher iron content than pork, chicken or fish. In general, the redder the meat, the higher the iron content. #diet #Nutrition #Fit #exercise #sport #noforcalories #foodporn #instafood #active #runningcommunity #healthy #befitwithjen

Large Doses of Vitamin D Can be Harmful, Even Without Symptoms of Toxicity🤨.Large doses of vitamin D can be harmful, even though there may not be immediate symptoms of toxicity. 😱... High doses of vitamin D can cause hypercalcemia without toxicity symptoms, but can also cause toxicity symptoms without hypercalcemia . Below are the 6 main side effects of too much vitamin D: 1•Elevated Blood Levels. ... 2•Elevated Blood Calcium Levels. ... 3•Nausea, Vomiting and Poor Appetite. ...🤢🤢 4•Stomach Pain, Constipation or Diarrhea.🤒🤒 5•Kidney Failure. 6•Bone Loss. ... ⚠️So always ask a physician before taking any supplement⚠️ ‼️Foods that provide vitamin D include:‼️ •Fatty fish, like tuna, mackerel, and salmon. 🍣 🐟 •Foods fortified with vitamin D, like some dairy products, orange 🍊 juice, soy milk 🥛 , and cereals. •Beef liver 🥩 •Cheese 🧀 •Egg yolks 🍳 #dietitan #Fit #Nutrition #foodporn #instafood #foodaddict #nomorecalories #sports #runner #runningcommunity #healthy #befitwithjen

Cow’s 🐮 milk and human milk contain a similar percentage of water, the relative amounts of carbohydrate, protein, fat, vitamins and minerals vary widely. Most moms say breast milk smells like it tastes — like cows&#039; milk, but milder and sweeter. Some say their milk sometimes has a “soapy” smell. (Fun fact: That&#039;s due to a high level of lipase, an enzyme that helps break down fats.)🤩🤩 Almond milk is a healthy alternative to cow&#039;s milk. Almond milk is high in magnesium, and Vitamin E but doesn’t have naturally calcium ‼️Like cow&#039;s milk it is also high in protein but it doesn’t contain the same amount😏😏 .... However, make sure to check the ingredients as some almond milk brands can add quite a bit of sugar🤨🤨. In addition, almond milk has less protein than cow&#039;s milk. My advice is to take low fat cows 🐄 milk UHT Pasteurized and don’t be fooled with trends. #diet #food #Nutrition #healthy #Fit #foodporn #instafood #foodaddict #foodhub #noforcalories #runners #runningcommunity #befitwithjen

Sauerkraut ( chopped cabbage 🥬 that has been pickled) . It provides probiotics and vitamin K2, both known for their health benefits, as well as many other nutrients. Eating sauerkraut may help strengthen 💪your immune system, improve your digestion, reduce your risk of certain diseases and maybe even help you lose weight. 16 ounces of sauerkraut are equal to 8 bottles of probiotics 😱😱 Start including this veggie in your lifestyle / diet . #dietitian #Nutrition #Fit #noforcalories #foodporn #instafood #runningcommunity #enjoylife #healthy #sports #befitwithjen