Aklitna Diet Center by Rafif Rached (2026)

03/05/2026

May is recognized as Women’s Healthy Awarness Moonth . Here are simple, practical, daily health & food tips you can use:
🥗 1. Build a Balanced Plate

1.Fill your plate with:

* Half vegetables
* ¼ protein (chicken, fish, lentils)
* ¼ healthy carbs (brown rice, whole grains)
* healthy fats (olive oil, nuts) for hormone balance
* Maintain adequate protein for muscle and metabolism

2.Stay Hydrated

* Aim for 1.5–2L water daily
* Add lemon or mint for a refreshing twist

3. Prevent Iron Deficiency

* Eat spinach, lentils, red meat
* Combine with vitamin C (lemon, orange) for better absorption

4. Protect Your Bones

* Include milk, yogurt, cheese
* Get sunlight for vitamin D

5. Snack Smart , Swap:
* Chips → Fruits + nuts
* Chocolate → Dark chocolate (small portions daily )

6. Don’t Ignore Mental Health

* Eat regularly (don’t skip meals)
* Include omega-3 (nuts, seeds, fish)
* Take breaks & sleep well

7. Move Your Body

* At least 30 minutes daily
* Walking, gym, or home workouts

8. Don’t Skip Breakfastf

* Boosts metabolism & energy
* Example: oats + fruits + yogurt DM for appointments and more tips.

07/02/2026

“ No Right Diet for All ” We create Healthy Personalized Habbits not Restrictions. Contact us for appointments; tel: 03870554. Online and One to One consultations are available.

05/11/2025

Diabetes Diet in the Workplace!
Why ?
To maintain steady blood sugar levels, improve focus, and prevent fatigue during working hours.

How ?

🍽️ 1. Eat Smart !
Don’t skip breakfast: Start your day with a balanced meal — e.g. oatmeal with nuts and a boiled egg.
Prepare your meal at home : Prepare lunch and snacks to avoid high-sugar office options.
Balance your plate:
- ½ plate: non-starchy veggies or salad, cucumber, spinach, broccoli)
- ¼ plate: lean protein (chicken, tuna, meat )
- ¼ plate: whole grains (brown rice, quinoa, whole-grain bread, burghul)

🕒 2. Snack Healthy !
Keep healthy snacks at your desk :
- A handful of almonds or walnut
- Apple slices with peanut butter
- Greek yogurt with chia seeds
- Veggie sticks with hummus
- 70% dark chocolate

🧃 3. Make Better Drink Choices
- Water (add lemon or cucumber slices for flavor)
- Unsweetened tea or coffee

🧍‍♀️ 6. Stay Active at Work
• Take the stairs instead of the elevator.
• Stand or walk during phone calls.

DM for appointments and more tips !

29/09/2025

The World Heart Day 2025 theme is
“Don’t Miss a Beat”.
This theme emphasizes the importance of continuous heart health awareness, encouraging people to be proactive by paying attention to their bodies, maintaining healthy habits, and not missing warning signs or the opportunity to seek timely medical care.

Here’s what the “Don’t Miss a Beat” theme means:
* Listen to Your Body: Be attentive to any message or symptom your body sends, as these could be early signs of heart problems.  
* Proactive Care: maintain heart health through consistent healthy choices and regular check-ups.  
* Timely Intervention: need for prompt medical attention if any warning signs are noticed to prevent serious complications.  
* Global Action: a global effort to ensure better access to life-saving cardiac care and improve overall heart health for everyone.  
Foods to Emphasize
* Vegetables: Leafy greens, broccoli, carrots, and tomatoes are rich in antioxidants and minerals.  
* Fruits: Apples, bananas, oranges, and berries provide fiber and vitamins.  
* Whole Grains: Oats, brown rice, and whole-grain bread offer fiber to help lower cholesterol.  
* Healthy Proteins: Beans, lentils, nuts, seeds, fish (salmon, tuna), and lean poultry are great choices.  
* Healthy Fats: Olive oil, canola oil, avocados, nuts, and seeds provide beneficial unsaturated fats.  
* Low-Fat Dairy: Unflavored, low-fat or fat-free milk, yogurt, and cheese are good options.  
Foods and Ingredients to Limit
* Saturated Fats: butter, lard, and some oils like coconut and palm oil.  
* Sodium:processed foods, fast food, and added table salt.  
* Added Sugars: sweets, sugary drinks, and some processed foods.  
* Trans Fats: Found in some margarines and processed snacks.  
* Alcohol: Limit intake for better heart health.
Contact for more tips and consultations

14/09/2025

September is Healthy Aging Month , the 2025 theme focuses on “Never Too Late to Reinvent Yourself”.
The official Healthy Aging® organization highlights four key areas for reinvention in 2025:
* Physical wellness: This includes staying active, eating healthy, and getting regular health checkups. Suggestions for incorporating movement include playing pickleball, walking new trails, or trying dance fitness.
* Mental wellness: Activities that stimulate the brain, such as learning a new skill, taking online courses, joining a book club, or even trying a new recipe, are encouraged.
* Social wellness: Staying connected to others through volunteering, engaging in local groups, or even just having casual conversations with neighbors is key to boosting well-being and reducing isolation.
* Financial wellness: This involves ensuring financial security and planning for the future, which is an important part of overall healthy aging.
The theme also features “10 Fresh Tips for Healthy Aging® in 2025,” we will highlight on on some of ways to embrace a new chapter:
1. Add play to your plans
2. Get an annual physical
3. Be a lifelong learner
4. Reset your relationship with technology
5. Cook one new healthy recipe a week
6. Reconnect with purpose
7. Do a financial fitness checkup
8. Start a “What’s Next Journal”. For Consultations contact for appointments

10/07/2025

🌞 Healthy Lebanese Summer Foods

🥗 Fresh, Cold Dishes
- Tabbouleh: Loaded with parsley, tomato, mint, and lemon and one teaspoon olive oil.
- Fattoush (with baked pita): Crunchy, colorful, and packed with raw veggies. Use sumac and lemon for extra flavor.
- Moutabbal / Baba Ghanouj: Roasted eggplant dip served cold—low in calories and high in fiber.
- Warak Enab (Vegetarian): Serve cold with a lemony dip.

🍽️ Hot Dishes:
- Grilled Chicken Shawarma Plate (no wrap): Served with lettuce, cucumber, and tomato with lemon-garlic dressing.
- Grilled Kafta or Tawouk Skewers: Pair with a cold salad and skip the rice.

🍉 Healthy Summer Snacks
- Fresh fruit: Watermelon with mint, cherries, figs, or peaches.
- Ashta with dates (in moderation) with raw nuts.

🥤 Healthy Summer Drinks
- Jallab (unsweetened or lightly sweetened): Add ice and pine nuts
- Mint lemonade (low sugar).
- Rose water with cold water and ice.
- Cucumber & lemon infused water.
DM for consultations & more tips you recommend to talk about !!!

24/06/2025

Join the Aklitna Diet Center’s one-month diet challenge to kickstart your journey to a healthier lifestyle!
DM on : 03870554 for more info.

21/06/2025

*Clean Labels & Allergen-Free Products* is a major 2025 nutrition trend driven by consumer demand for transparency, safety, and simplicity in food.
1– Clean Label vs. Nutrition Facts — What’s the Difference? 🧐
Reading the label isn’t just about calories!
Here’s what to look for:
- Clean Label = What’s Inside*
- Real, simple ingredients 2- Allergen-Free:
- Products made without common allergens like gluten, dairy, soy, eggs, or nuts
- Safer for people with food sensitivities or intolerances
- Often labeled as “free-from” or certified (e.g., gluten-free certified)

Why It’s Trending:
- Rising food allergies and sensitivities
- Increased awareness of gut health and inflammation
- Consumers want more control over what goes into their bodies
- Aligns with the clean eating and plant-based movement
- No additives or chemicals
💬 If you can’t pronounce it, skip it
- Nutrition Facts = How Much Calories, protein, fat, sugar, fiber
So Clean Labels used for :
- Foods with short, simple ingredient lists
- No artificial colors, flavors, preservatives, or additives
- Ingredients you can pronounce and recognize (e.g., “oats, almonds, sea salt” instead of chemical names)

Follow for more details and appointments !

17/06/2025

Busy Life ! You can still Eat Right !

Even with a packed schedule, eating healthy doesn’t have to be complicated. A balanced meal fuels your body, keeps your energy stable, and supports long-term health.

But What to Eat ? The Key Elements of a Balanced Meal are:
1- Have Balanced Meals :
- Lean Protein: Chicken, fish, eggs, legumes.
- Healthy Carbs: Rice, quinoa, oats, sweet potato
- Good Fats: Olive oil, avocado, nuts, seeds
- Fibers: Vegetables & fruits (aim for color variety)

Quick & Easy Tips:
1. Meal Prep Once a Week: – Batch-cook grains, proteins, and chop veggies.
2. Grab & Go snacks : Nuts, Greek yogurt, protein bars, fruit.
3.Hydration: Always carry a water bottle.

Healthy eating isn’t about perfection—it’s about consistency. A little planning goes a long way!

For more personalized Healthy Lifestyles plans to Eat Right! DM for appointments

17/06/2025

Busy Life ! You can still Eat Right !

Even with a packed schedule, eating healthy doesn’t have to be complicated. A balanced meal fuels your body, keeps your energy stable, and supports long-term health.

But What to Eat ? The Key Elements of a Balanced Meal are:
1- Have Balanced Meals :
- Lean Protein: Chicken, fish, eggs, legumes.
- Healthy Carbs: Rice, quinoa, oats, sweet potato
- Good Fats: Olive oil, avocado, nuts, seeds
- Fibers: Vegetables & fruits (aim for color variety)

Quick & Easy Tips:
1. Meal Prep Once a Week: – Batch-cook grains, proteins, and chop veggies.
2. Grab & Go snacks : Nuts, Greek yogurt, protein bars, fruit.
3.Hydration: Always carry a water bottle.

Healthy eating isn’t about perfection—it’s about consistency. A little planning goes a long way!

For more personalized Healthy Lifestyles plans to Eat Right! DM for appointments

08/06/2025

World Food Safety Day is observed every year on June 7 to understand what makes food unsafe and how to prevent foodborne diseases. Foodborne illnesses are usually infectious or toxic and caused by bacteria, viruses, parasites or chemical substances entering the body through contaminated food.
Some common food infections include Listeria, E. coli, Salmonella, Staphylococcus, Hepatitis A and norovirus. Some of the common symptoms people experience after contracting a foodborne infection include diarrhoea, vomiting, fever, dehydration, abdominal cramps, nausea and jaundice.
On World Food Safety Day 2025, let us understand some basic guidelines that will help us prevent and manage any food-related infections.

4 Tips To Prevent Foodborne Illnesses

1. Clean: Wash Hands And Surfaces Often
Everything that touches food should be clean. Wash your hands with warm, soapy water for 20 seconds before and after handling food. Thoroughly wash all surfaces in the kitchen that come in contact with raw meat, poultry, fish, and eggs. Rinse and pat dry cutting boards after each use. Serve cooked products on clean plates, using clean utensils and clean hands.

2. Separate: Don’t Cross-contaminate
Raw meat, chicken, seafood, and eggs can spread germs to the rest of the food, so it is important to keep them separately all the time, whether when you are purchasing raw meats or storing them in a refrigerator. Also, keep a separate cutting board for these.

3. Cook To The Right Temperature
Food is safely cooked when the internal temperature gets high enough to kill germs that can make you sick. Make sure every meal you cook is cooked properly and all the raw veggies are washed well before using in salads or cooking.

4. Chill: Refrigerate Promptly
Bacteria can multiply rapidly if left at room temperature or in the “Danger Zone” between (4.44 and 60 degrees Celsius). Refrigerate perishable food like meat, seafood, dairy, cut fruit, vegetables, and cooked leftovers within 2 hours. Pack warm or hot food into clean and small containers and then refrigerate. DM for more Tips .

Aklitna Diet Center by Rafif Rached

03/05/2026

07/02/2026

05/11/2025

29/09/2025

14/09/2025

10/07/2025

24/06/2025

21/06/2025

17/06/2025

17/06/2025

08/06/2025

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