Seeing the Big Picture

By Hilary Diack

Our lives are intertwined; family, friends, neighbours, colleagues, our local community, and the strangers we interact with every day. How mindful are we about our actions or lack of action and how this can impact the lives of others? Cairo East Magazine comes up with some thought- provoking reads this month.

What is a juicy snippet of news for some could be a cause of pain or embarrassment for the victim, let’s try to be more discreet and considerate.

www.mindbodygreen.com/0-13121/the-5-step-approach-to-avoid-getting-sucked-into-gossip

We deal with this issue in depth in our article this month. Hands up any one who pleads guilty!

www.mindbodygreen.com/0-13533/5-ways-youre-getting-caught-up-in-internet-drama-how-to-avoid-it

Those early years when your children soak up everything they are exposed to like little sponges are vitally important. More reason to be alert to what messages you are giving them.

consciouslifenews.com/beliefs-passing-children/1173076/

With a long summer break ahead and the Holy Month of Ramadan this is an ideal time to get your teens involved in helping the community. It could be an empowering experience in a positive way.

consciouslifenews.com/teenager-others/1172750/

Treat yourself well and it should come naturally to extend the same care to others. Mind Body Green gives us a good first step.

www.mindbodygreen.com/0-13657/how-a-one-hour-workout-can-change-your-life-not-just-your-body

It’s great to learn about the latest in health foods (and believe it or not, most have been around for centuries), but tracking them down in Cairo can be quite a task. To make it easier for you Cairo West Magazine has compiled a quick guide to finding those in-demand products!

Quinoa: The grain that is taking the world by storm, it has been a staple food in South America for years. Quinoa is the only plant food that has all the essential amino acids, trace elements and vitamins, and also the ability to adapt to different ecological environments and climates. Resistant to drought, poor soils and high salinity, it can be grown from sea level to an altitude of four thousand meters and can withstand temperatures of between -8 and 38 degrees Celsius. Recent trials of growing it in Egypt have shown positive results, so it may become more readily available in a short time. In the meantime, you should be able to get it at the listed outlets. According to FAO the year 2013 was declared the ‘International Year of Quinoa’ in recognition of the crucial role quinoa can play in eradicating world hunger, malnutrition and poverty.

Chia Seeds: Rich in Omega-3 and fibre, Chia seeds are one of the best known sources of essential fatty acids with nearly two-thirds being comprised of Omega-3 as ALA. They are also an excellent source of Omega-6 vitamins minerals antioxidants dietary fibre and protein. These seeds can be eaten on their own or added to salads cereals yogurts etc. to boost nutritional content.

Flax Seeds: Flax seed, also known as linseed, is one of the ancient crops cultivated since Mesopotamian times, grown for its oil seeds, and fibre. The chewy seeds are packed with full of nutrients, Omega-3 fatty acids, antioxidants, minerals, and essential vitamins.

Kale: This relative of the cabbage family is on a lot of shopping lists these days. No wonder, it is full of nutrients and great health benefits. One cup of chopped kale has 134 percent of your recommended daily intake of vitamin C. Kale is actually a great source of alpha-linoleic acid (ALA), the omega-3 fatty acid that’s essential for brain health, it reduces Type 2 diabetes risk and boosts heart health as well. Kale has 133 percent of a person’s daily vitamin A requirement – more than any other leafy green, and also has more calcium than milk.

Kale has plenty of phytonutrients, things like quercetin – which helps combat inflammation and prevents arterial plaque formation – and sulforaphane, a cancer-fighting compound. But many of its top health-promoting compounds are rendered more effective when you eat the stuff in combination with another food. Fats like avocado, olive oil or even parmesan can make fat-soluble carotenoids more available to the body. And acid from lemon juice helps make kale’s iron more bioavailable as well.

These are just the tip of the iceberg, the following list gives an idea of what you can find and where, links have been provided. Don’t forget to check out the local Farmer’s Markets that are popping up all over town.

Cookies & More

Their range of baked goods includes gluten-free and vegan products.

cookiesnmorestore.com

Dina Farms

With several outlets in Cairo, Dina Farms offers a good range of fresh local dairy and meat products.

facebook.com/pages/Dina-Farms

Dr. Hani’s Pharmacy

They stock one of the most comprehensive ranges of dietary supplements in town, including probiotics, biotin and spirulina.

facebook.com/groups/hani.pharmacy

Egyptian Hydrofarms

Using locally developed hydroponic growing technology, they grow lettuce, kale, and herbs directly in PH-balanced water that is enriched with the perfect amount of nutrients. Their products are available through Gourmet stores and Seoudi supermarket in Sheikh Zayed.

GourmetEgypt.com

El- Demirdash Organic Honey

El-Demirdash produces natural honey and honeycomb from both orange and clover blossom.

facebook.com/ElDemirdashHoney/info

El Kitchen Garden

Healthy vegetables grown without chemicals or pesticides. Available at Nun Center’s Saturday Farmer’s Market.

facebook.com/elkitchengarden

Family Honey

Good for natural raw honey, honey products and health supplements.

facebook.com/TheFamilyHoney

Fino’s Nut Butters

Homemade nut butters with no additives, sugar, oil or salt.

facebook.com/finosnutbutters

FitNuts

Another good source for natural nut butters.

facebook.com/fitnutscairo

Health Harvest

Chain stores in Egypt selling macrobiotic foods, imported gluten-free and organic products.

healthharveststore.com

Imtenan Health Shop

A large local specialty retailer of nutritional products and natural supplements. Their range of products includes diet and energy products, extracts, herbal teas, functional foods and other specialty supplements for sports nutrition. Digestion will be easy with Super Fibers Psyllium Husk as it cleans your colon and helps getting rid of toxic minerals, now available.

imtenan.com

Makar Farms

Makar Farms grows a variety of products which are available depending on the season. Products include normally hard-to-find varieties of lettuce, endive, herbs, tomatoes, kale and broccoli.

makarfarms.com

Minnie’s Dried Fruit and Vegetables

You can find a good variety of sundried fruit and vegetables, also available at Nun Center’s Farmers’ Market.

cut-and-dried.blogspot.com

Nature’s Gifts Stores

A great source for organic fresh fruits and vegetables, gluten-free baking products, aquaponic vegetables, as well as supplements and condiments. They have the range of Kheir Misr products as well. You will find organic quinoa, flax seed and flax oil.

ngs-egypt.com

Offah

A handy on-line service with delivery. Their product range includes a lot of organic and aquaponic items.

offah.com

Sekem

Best known for their selection of natural herbal teas which are readily available from major supermarkets.

sekem.com

Signature Foods

Their signature products are homemade with fresh, premium, whole unprocessed ingredients. Check out the nut butters.

facebook.com/SignatureFoodEgypt

Souna Farms

A producer of mushrooms, endive and supplier of salmon.

sounafarms.com

Superfood Egypt

Provider of organic, vegan, gluten- free, non–GMO foods, snacks, supplements, superfoods and natural beauty products. A good source for raspberry ketone, USN Pure Protein GF-1, chia seeds, organic quinoa, organic red quinoa, pure stevia extract powder, almond butter, cashew butter, almond milk, coconut milk and many more similar items.

Their stock of foods and supplements is virtually endless, we recommend checking out their Facebook page.

facebook.com/pages/Superfood-Egypt

TBS Bakeries

Their bakeries are available in several locations around Egypt. They have a great range of freshly baked products, including wholegrain items.

tbsfresh.com

Making the Most of a Diet Without Animal Products

By Marcus O’Neill

Veganism hasn’t exactly hit the mainstream in Cairo just yet, however, with vegan restaurants starting to pop up and supermarkets carrying more vegan-friendly options every day it’s evident that this dietary trend is on the rise.

What exactly is veganism and is it healthy?

Veganism is a form of vegetarianism whereby all animal by-products are eliminated from the diet.  That means no meat, poultry, fish, eggs, milk, yogurt or cheese. Instead, followers of vegan diets rely exclusively on plant food sources for nutrition (things like fruits, vegetables, grains, nuts and legumes).

Eating a vegan diet can be very healthy. According to the Academy of Nutrition and Dietetics people following vegetarian diets (including those following vegan diets) tend to have lower cholesterol levels, lower BMIs (body mass index) and a lower risk for developing high blood pressure, type 2 diabetes and certain types of cancer. This is due to the fact that vegan diets are low in saturated fat and cholesterol and high in dietary fibre, magnesium, potassium, vitamin C & E, folate, carotenoids, flavonoids and other phytochemicals.

When planned properly, vegan diets are safe for individuals during all stages of the lifecycle, including pregnancy, infancy, childhood and adolescence as well as for athletes and seniors.

Vegan dietary considerations

As one might imagine when you remove animal products from your diet, there is the possibility of missing out on some key nutrients, namely protein, iron, calcium, vitamin D, zinc, vitamin B12 and omega-3 fatty acids. To prevent the chance of developing deficiencies for any of these nutrients it’s a good idea to make sure you’re consuming the following plant-based foods:

Dark Green Vegetables – Spinach, kale, arugula and even broccoli are all good plant-based sources of calcium and iron.

Tofu – This soy-based protein source comes in two forms (soft and firm) and is also rich in vitamin B12, calcium, zinc and omega-3 fatty acids.

Non-dairy based milks – For years, soy, rice, and almond milks have been great options for people who are lactose intolerant, but vegans can also take advantage of these beverages due to their high calcium and vitamin B12 contents. Try to choose one that is fortified with vitamin D.

Nuts & seeds – Nuts and seeds are a great source of protein. Almonds and tahina are good sources of calcium and iron.  Walnuts also happen to be a good way to get your omega 3’s.

Legumes – Lentils, kidney beans, chick peas, black beans and other legumes should be an integral part of any vegan’s diet.  Not only are they a good source of protein, but they’re also great options for boosting your iron, zinc and calcium intake.

The bottom line is that going vegan can be a very healthy way to eat.  Just make sure that you’re making the most of it by taking the time to plan out your menus to include most (if not all) of the foods listed above.

Marcus O’Neill is a Registered Dietitian from Canada, currently residing in Maadi. He can be reached by email at marcusoneill79@yahoo.com, or you can follow him via Twitter (@marcusoneillrd), or his website (www.dietitianabroad.com).

The Good, The Bad & The Uncertain

By Marcus O’Neill

People like quick fixes. It’s in our nature as human beings. Whether your motivation is weight loss, improved fitness, increased longevity or simply better health, someone out there has a solution for you that takes WAY less time and effort than the traditionally held view.

When it comes to nutrition, these “quick fixes” often come in the form of supplements. Knowing this, it probably won’t come as a surprise that most supplements are completely bogus. However, it’s also true that some supplements can be beneficial – at least in certain situations. So how do you distinguish the good from the bad?

To simplify the issue, I’ve broken down the following popular supplements into three categories; The Good, The Bad and The Uncertain.

The Good

Supplements that have a solid body of research behind them to indicate their use in certain situations.

Vitamin or mineral supplements – Vitamins and minerals can make a lot of sense if you’ve been diagnosed with a deficiency or are at risk for developing a deficiency.  A few such examples are calcium for post-menopausal women, folic acid during pregnancy or multi-vitamins for children with low fruit and vegetable intakes.

Probiotics – These “good” bacteria are a great option to help to relieve gastrointestinal symptoms associated with irritable bowel syndrome (IBS) and also appear to improve immunity.

Omega-3’s – Most people don’t eat enough fish, and thus have a difficult time getting the required omega-3 fatty acids in their diet. In this situation omega-3 supplements, like fish oil or flax seed oil, can help to reduce your risk of developing heart disease.

The Bad

Supplements that make wild, “too-good-to-be-true” claims with essentially zero scientific research to back them up. Don’t waste your money.

Raspberry Ketones – Despite getting a lot of press in recent years (and even celebrity endorsements!) there hasn’t been a single study done in humans that demonstrates raspberry ketones will help you to lose weight.

Cinnamon (or other natural supplements that claim to improve your blood sugar) – These can be downright dangerous, as there is no evidence that they have any positive impact on your blood sugar levels. People with diabetes who choose to forego their medications in favour of these supplements can suffer serious health complications.

The Uncertain

Supplements that have not yet been proven to be beneficial in humans.  They may have shown promise in animal studies or in the lab, but in the real world the results are mixed at best.  Also probably not worth your time.

Glutamine – This amino acid is a supplement that has been around for a while and is claimed to help improve everything from immunity to protein metabolism to cravings for sugar. Unfortunately the evidence for such claims is often greatly exaggerated. For every study showing promise, there are several others showing it has no meaningful effect.

Carnitine – This supplement has some legitimate medical uses – in kidney disease for example – however, as a nutritional supplement it is most often marketed as a “fat burner” that will help to improve your exercise performance and perhaps help you to lose weight.  Sadly, the evidence for these claims just doesn’t exist.

Conjugated Linoleic Acid (CLA) – Despite being marketed as a powerful weight loss supplement, studies show that while supplementing with CLA may result in weight loss in some people, the effect is so small that it’s clinically irrelevant.

Generally speaking, if you’re a healthy individual who eats a balanced diet, including plenty of fruits and vegetables, there’s probably little need for you to be taking supplements.  However, if you do choose to take them, keep in mind that some supplements can interact with other medications or even be toxic at high levels, so it’s a good idea to consult with your healthcare professional before adding them to your daily regimen.

Marcus O’Neill is a Registered Dietitian from Canada, currently residing in Maadi. He can be reached by email at marcusoneill79@yahoo.com, or you can follow him via Twitter (@marcusoneillrd), or his website (www.dietitianabroad.com).

Baby Yoga for Mother and Child

By Tatiana Hafez

Tucked away in a quiet street of Heliopolis, Flow is a Mother and Child Movement and Wellness Center. Flow was founded by three young moms who felt the need for creating a space that would provide the community with mother-child quality time, in a comfortable, calming, and intimate studio in Cairo.

The innumerable benefits of yoga, an old age tradition, and its holistic approach connecting mind, body and soul, enhancing our bodies physically and emotionally are widely known. Now this concept can be applied to a much earlier stage of life, with baby yogis being as young as 3 months old.

Regular practice of yoga has proven to help babies as well to improve their overall strength, flexibility, balance and coordination; it alleviates colic and disturbed sleep patterns. For mom, it helps relieve stress, improve breathing and energy control, realign the spine and correct the posture.

Class begins with circle time, where moms and babies sit individually on their mats. The class is divided into a series of activities, starting from mom and baby stretching, baby massage, yoga posing, special hugs and cuddles, all set to rhymes and nursery songs; and ending with mom only relaxation time. Surprisingly enough babies are introduced to some yoga poses and tend to observe and later imitate their moms, doing the same.

At Flow, classes are offered according to the baby’s age and development. Baby Yoga 1 (3 to 11 months), where moms and babies are introduced to yoga-based exercises and therapeutic stretches; Baby Yoga 2 (12-18 months) is comprised of active and playful moves while moms do some yoga for themselves; Toddler Yoga (18 months to 4 years old), is a more stimulating and energetic class, which follows SMART Yoga (Stretch, Move and Relax Together). Also on offer is Infant Massage (as early as 4 weeks), where each class focuses on a part of the limbs, back and face. Flow also offers Music and Move class for babies and toddlers to provide stimulation, combining songs, story and exploration of instruments.

facebook.com/FlowWellnessCenters

You Can Do Anywhere You Go

By Natalia Baryshnikova

Warm up for a few minutes to get your heart pumping and muscles primed. Do some marching on the spot with high knees, jumping jacks, arm circles. Then start on the routine described below. You can do as many rounds as you want. Between each round do 2-3min of cardio (jumping jacks, jumping rope, etc)

1- Squats – 30 reps

Stand as tall as you can with your feet shoulder width apart. Hold your arms in front of you at shoulder level. Lower your body as low as you can by pushing your hips back and bending your knees. Don’t round your lower back and keep your torso as upright as possible. Your thighs should be parallel to the floor at the lowest point. Than stand up returning to the starting position.

2- Stationary Lunges – 25 reps for each leg

Stand up tall with one foot ahead of the other, you should form quite a long step. Bend both knees at the same time and lower body down while keeping torso upright, (lowering down like a helicopter not like a plane). Stop just before your back knee reaches the floor. Then stand up into the starting position. Switch legs and repeat.

3- One Leg Bridge – 20 reps for each leg

Lay down on your back, hands by your sides, knees bent and both feet on the floor. Lift one leg straight up to the ceiling but keep the other leg bent on the floor. Raise your hips up to form straight line from the knees to the shoulders. Keep your pelvic levelled while raising hips up. Lower hips to the starting position.

4- Side Leg Lifts – 20 reps for each leg

Lay on your side feeling your body really long. Maintain pelvic position; lift top leg up at a 45-degree angle and lower leg with control. Avoid any pelvic movements and swinging movements of the leg. Repeat with other leg.

5- Burpees – 20 reps

Stand straight then sit down into the squat position and place your hands on the floor in front of you. Kick your feet back into the push-up position and quickly return back to the squat position. Stand up and jump as high as you can. Add a clap over your head at the top, repeat.

6- Push-Ups – 20 reps

Get into push-up position. You should form a straight line from your ankles to your head. Bend your elbows to lower your body towards the floor. Push yourself back up. Modified version: get on your knees. If you can’t do the push-ups from your knees, then stand-up and do them against the wall.

7- Dips – 20 reps

Sit up straight on the chair. Legs slightly extended and feet flat on the floor. Place hands on both sides of the chair, just outside of your hips. Without moving your legs, bring gluteus forward off the chair. Bend your elbows allowing your hips to lower towards the floor. When elbows form a 90-degree angle, push yourself back up to the starting position.

8- Reverse Crunch – 20 reps

Lay on your back, arms by your side and lift your legs up while bending your knees slightly. Contract your abdominal muscles and lift your hip off the floor with control. Slowly lower hips while returning to the starting position.

9- Russian Twist – 20 reps

Sit on the floor with knees bent and heels on the floor. Lean slightly back without rounding your spine at all. Place your arms straight out in front of you with your hands on top of each other. Hands should be levelled with the bottom of the ribcage. Twist slowly to the left. Movement comes from ribcage rotating around your hips, not from the arms swinging. Come back to the centre and rotate to the other side.

10- Plank Hold for 30 sec

Start on the mat in the push-up position. Than lower both forearms on the mat and place fists flat on the floor. Hold in that position.

Tips for a healthy eating lifestyle:

– Drink plenty of water: a minimum of 2 litres per day.

– Have 4-5 meals a day. Don’t miss meals, especially breakfast!.

– Enrich your diet with fruits and vegetables.

– Eat protein every day: (chicken breast, lean veal, fish, eggs, milk).

– Avoid simple (white) carbohydrates like sugar, flour and all products that contain them.

– Avoid carbohydrates at night.

Natalia Baryshnikova: nsb-eg@mail.ru