Red and Green Christmas – Vitamix Recipes

Red and Green Christmas – Vitamix Recipes

When people think of Christmas, the colors that come to mind are Red and Green. And in the spirit of these colors I have created 2 colorful and delicious recipes using the amazing Vitamix machine. By the way these are my two favorite recipes.

Asparagus-Soup

Asparagus-Soup Blended In A Vitamix

Green Asparagus Soup 

4 Small Petite Potatoes

1/2 lbs. Asparagus

1/4 Medium Onion

3 Cups Water

1 tsp. (Non MSG Vegetable or Chicken Broth or Bullion base)

White Pepper to Taste

Add bullion and potatoes to water and boil until potatoes are soft. Once done add all ingredients to blender and blend on high speed until desired temp and texture is reached. Usually about a 3 to 4 minute spin cycle. Serve and enjoy!

If using broth, substitute the broth with the water.

4 to 6 Servings

59 Calories – 13 Carb / 0 Fat / 2.25 Pro

Red Grape / Strawberry Lemonade

3 Cups Red Grapes 

Red-Grape-Lemonade Blended In A Vitamix

Red-Grape-Lemonade Blended In A Vitamix

3 Strawberry

1/4 to 1/2 Lemon with Rind

2 Cups Ice

Blend all elements on high speed until smooth.

3 to 4 Servings

85 Calories – 23 Carb / 0 Fat / 1 Pro

What is your favorite Vitamix recipe? Tell us in the comments section!

A new blender challenge program is coming soon!

CLICK HERE TO FIND OUT MORE

p.s.

The bullion could be replaced by a broth of your choice, creating a homemade broth would be the best healthy.

If you are not a nightshade fan then try other thickening techniques: 
 
Use avocado instead (but keep in mind the fat content will rise), you could also use vegetable pulp from juiced vegetables, these will also add a thick texture. 
 
And here a re a few additional healthy thickening techniques:
  • Add healthy gluten free flour – I take a few tablespoons of flour and mix in a tiny bowl with some of the broth. Make sure all the lumps are out and then whisk back into the main mixture.
  • Add cornstarch – Same exact procedure as above
  • Arrowroot works the same as cornstarch or flour
  • Another great addition is tapioca flour as it will act as a thickener also
  • Adding silken tofu will also thicken a soup
  • Ground nuts make a great thickener and add flavor – It also yields a lighter result than cream
  • Add yogurt – If at all possible, goat yogurt or coconut yogurt
  • Pureed or mashed squash such as acorn or butternut has the same effect
  • Pureed pumpkin or yam will also work – Just be aware that they have different flavors and if the flavor is compatible, it’s delicious!
  • Pureed carrots and parsnips, but with the parsnips it needs to be a parsnip-compatible soup or stew as it is quite flavorful, too
 Hope at least one of the above options workout for you!
 
Yours in health,
 
Coach Scott

Depression & Robin Williams: Overcoming Mental Health Issues

robin williams“If there’s a smile on my face, it’s only there trying to fool the public.” — The Miracles, Tears of a Clown

By now most of the world has heard of the death and alleged suicide of actor and comedian, Robin Williams. While the world mourns, there are many who might wonder as to what could possibly drive a man of such talent, wealth and fame to kill himself. Unfortunately, depression is a real fact of life and doesn’t discriminate against those it selects. Millions of people suffer from it and other mental illnesses, and suicide is one of the biggest killers in our world today. Though sober for many years, Williams recently slipped back into the grip of addiction to alcohol, thus likely fueling his depression to terrible depths. While he did seek treatment through rehabilitation therapy, sadly he lost his struggle.

The one good thing to come of this is it has started the conversation on mental health and how we can recognize and support those who are in desperate need of help, even if it is ourselves. When we recognize those signs or that we have the capacity to fall into despair, what should we do? Are there ways that we can call out for “Oh Captain, My Captain!” when everything seems bleak?

Living Life With Affirmations & Core Values

In his critically-acclaimed film, Dead Poet’s Society, Robin William’s character of Mr. Keating tells his students that “words and ideas can change the world.” This is absolutely correct, and they can also be used to change yours. According to the site, Get Self Help‘s section on depression, writing things down can actually be a useful way of bringing your thoughts into focus, and a particularly useful tool in fighting depression. Through writing down your core values, aspirations, affirmations and keeping them close at hand, it can help you reach your goals more effectively. In his book, Strong, Fadi Malouf goes through his use of core values and affirmations to help keep him on the right track. “We all need affirmations. Small words or phrases to motivate us to action or help us persist,” he says. “Your core values need to reflect what you believe in and what you want to achieve out of life. By doing this, you can create action items around this to focus on your goals.” Some affirmations might include:

  • I will give 110% to what I do.
  • I am smart and capable.
  • I am my habits. My habits are me.
  • Be authentic.

When it comes to core values, try to focus them around the basics. Have you ever heard the phrase, Keep It Simple, Stupid (KISS)? This is where that comes in. Some of the basics would be:

  • Family
  • Growth
  • Success
  • Fitness 

To write your core values, you merely need to look at these and decide what is most important. For example, under Family you may want to say, “Being with my family is important, as well as supporting and understanding each of our roles in the family.” From there, you might want to have an affirmation that says, “I am a good father/husband/wife/partner.” By writing these all down, you can develop a sense of clarity, which can certainly help when dealing with the confusion of depression.

Fighting Depression: It Starts With Self-Care

patchadamsOne of the best strategies to mental health is to look after yourself, which means your diet, exercise and general stress levels. Keeping mentally fit becomes nearly impossible when these elements aren’t maintained. According to recent research, exercise can be one of the best things for depression, as it releases natural endorphins that make you feel good (Source: WebMD). When patients attend the doctor’s office for anxiety, depression or addiction issues, they’re often told by their general practitioner to embark on an exercise program in tandem with their medication and therapy programs. Patients who do this often find their mood lifting, as well as a better ability to focus.

“Exercise and meditation are great for fighting depression,” says Fadi. “I’ve had a few clients who have really found a change in their mood and lives when engaging in a regular exercise program.”

What To Do If You See The Signs

Though it’s not always easy to spot the signs of depression in yourself or others, it’s important to start learning to recognize them. Unfortunately there is no “tried and true” way of identifying it, but some of the signs may include low mood, absenteeism from work or lack of enthusiasm for previously enjoyed activities and even lack of appetite. Knowing yourself and your loved ones is really the key here. When you see changes, don’t be afraid to ask either yourself or your friends and family if something is wrong. Like any other disease, catching and identifying it early is very important. The more help you ask for, the more likely the positive results are. If you are concerned that you’re suffering from depression, don’t be afraid to speak to your doctor to get help for the situation. Your primary care physician will be able to either refer you to a specialist or suggest the appropriate course of action that’s right for you.

Additional Resources

williamsOne of the books Fadi frequently recommends is The Untethered Soul by Michael Singer. In it, it discusses living life to the fullest without limitations and can help you establish a blueprint for how you would like to map out your life. Cognitive Behavioral Therapy is also a hugely helpful tool to those with depression, and well worth investigating if you or a loved one is suffering. Finally, visiting a doctor is hugely important in starting down the path to recovery.

Be sure to check in tomorrow, where Fadi will be discussing vices. Can there really be a good vice?

 

Health & Wealth: Keeping Up With The Numbers

Health & Wealth: Keeping Up With The Numbers

321If you were to ask people how much they liked math class in school or dealing with numbers on a daily basis, it’s a safe bet that there would be very few who would raise their hands. However, numbers are hugely important in life, particularly when it comes to both your wealth and your health. Your fitness is completely based on numbers, from the number of repetition exercises you might be engaging in to keeping track of your calories or weight loss. Additionally, numbers are all-important when it comes to your personal wealth situation, including your bank accounts, investments and taxes. 

Recently, Fadi Malouf joined forces with David Morales from New York Life to give a presentation to some Buckhead residents on the important aspect that numbers play in their lives. Though it may seem like a stretch to combine your financial results with your physical fitness, both are an investment in yourself and your well-being. By balancing the numbers, you can achieve success throughout every aspect of your life.

Numbers in Fitness: The Way To Results

324The idea of counting facts and figures within your fitness routine is nothing new, however it’s something that many actually fail to do. According to  Bodybuilding.com, tracking your progress is the only way that you can see where you’ve started and chart where you want to go. Fadi agrees, “the fact that you’re writing it down or logging it allows you to keep an eye on it, and the results are less surprising. People want to say that this gimmick is the best thing, but it’s actually really simple. Become aware of what you’re doing on a daily basis by measuring — or counting — your food intake and what you’re doing exercise-wise.

How Do You Keep Track?

Though back in the older days, most fitness fanatics simply used the power of their memory or a simple pen and paper to keep their measurements in check, fortunately technology has caught up. You only need to open up a fitness magazine or walk into your nearest store to see what’s on offer. Many mobile phones are also offering apps and other devices to enhance your ability to track your fitness levels and keep your goals on course. Some of the current favorites on the market today are the Nike Fuel Band or My Fitness Pal, which Fadi personal recommends for many of his clients. While this may seem unbelievably high tech, Fadi went on to elaborate that science is getting to the point where you will be able to get an implant that will help you to keep track of what you’re doing on a daily basis.

Why Do People Struggle With Fitness?

Considering that fitness is so important, what keeps people from engaging in it? During the group discussion, many people found that finding the time was probably the biggest culprit. Others mentioned that starting a routine can also feel overwhelming, or that they’re not sure where to even start.  The most important thing to do is to find a program that you like and stick with it. “Follow through is the most important thing,” said Fadi. “If you choose a plan, follow through with it — it’s the only way to get results!” 

What About Food?

 Grocery ShoppingWhen it comes to what to eat, it seems like everyone has a different opinion on what you should be doing. High protein, calorie counting or even crazy crash diets are something that many people have tried or at least considered. However, what if you took a new approach to how you eat rather than looking at your eating habits as a diet?

When it comes to healthy eating, Fadi recommends the 5-3-12 Fat Loss Formula. Rather than a diet plan, this is an overall health plan to get your body on track and working at its optimal level. Essentially, this means you eat 5 meals a day, every 3 hours and then fast for 12 hours (when you’re sleeping). Additionally, it’s important to look at your food more as fuel. For example, many people make the mistake of eating a light breakfast, a fairly decent lunch and then a large dinner. But why should you fuel up when all you’re going to do is sleep? Instead, look to make your breakfast your fuel-up point and dinner can be your lightest meal. Essentially, you should always eat for what you’re about to do.

If you’d like to know more about Fadi’s latest book, Strong, or his partner’s book, Living on High Speed, be sure to click the links to visit Amazon.com or click the link on this site.

Personal Wealth & Your Future: Numbers To Think About

You may think that an investment plan or portfolio is for you, or that you’re doing just fine with your savings account. Additionally, you may think you don’t have the time to dedicate to appropriately researching or understanding the finer points of working with a financial company. Fortunately, this is something that David & Kevin who visited the group from New York Life fully understand. One of the oldest and most prestigious financial companies in the United States, New York Life has been around for 160 years and is Triple A rated. Though you may have thought of them as just a life insurance company, they actually offer a range of financial services that could come in handy for nearly everyone, including retirement planning, college funding and even health insurance.

Investments: Isn’t That What My Parents Did?

You remember your parents talking about investments back when you were a kid, particularly if they were hopeful to send you to college or help you with purchasing your first home in the future. When it came to their investments, they traditionally used banks and savings accounts. Additionally, they usually had three different revenue streams of wealth:

  1. A steady income that allowed them to save from a job they were in for many years.
  2. They were usually homeowners which gave them equity.
  3. Many of them had a pension fund of some sort.

Unfortunately for the younger generation, those options are no longer viable. According to Kevin, “only 11-12% of Americans have a pension fund.” Additionally, trying to fund our retirements the way that our parents might have simply won’t work — and we’re living longer too. If you were planning on putting money into the bank, you’re simply not going to get the same interest rates that your parents enjoyed. Wealth creation starts at 3.5%. Anything above that is when your money actually starts working for you.

New Ways To Think About Investing

327When it comes to investing and having a plan for your future, you’re not alone if you haven’t even begun thinking about it. Harvard University did a study of a sample of 100 Americans from ages 22-65 years old to see how they lived financially. Out of that 100, 13 of those people died and 65 lived on an income that was below $11,000 — well below the nation’s poverty line of $20,000 per year. Only 10-12 of those people had an income that was over $65,000 per year. So what was a common factor for those people who were doing better on the money scale? Overwhelmingly, they had a plan in place and carefully monitored it.   

Though you might have turned to 401K’s as a way to invest for your future, the economy is currently at the lowest tax bracket in 15 years. Quite simply, it does not give the same results as different avenues that are available to the average investor. Additionally, though putting money into your 401K allows the government to not see that money as income, it does get taxed if you pull it out. There has to be another way!

Investments and stocks are the best avenue to give us wealth — but it’s also the way we’re least familiar with. Even in the worst 20 years of the stock market, it still gave a return of 8%. In fact, last year the stock market moved 36% in growth. So how do you get involved?

Like those lucky 10-12 people in the Harvard study, you need a plan. If you’re looking to improve the numbers on your future, getting together with a financial planner can actually help put you on the right track and answer any questions you might have.

Health and wealth: it’s as easy as keeping track of the numbers!

World Cup Soccer Series Part 3: Nutrition

World Cup Soccer Series Part 3: Nutrition

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     This is our third installment of our series World Cup training.  You may recall our first installment on the history of soccer and our second dealt with physical training.  Today we will discuss how nutrition plays a key role in training and playing the game of soccer/football.

Nutrition is a key part to any athlete’s success.

Soccer nutrition is different than that of a swimmer. Eating the proper macronutrients are vital to your success, the timing of each meal and the amount of each meal can have a positive or negative influence on your game day ability.

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It is important to remember to drink plenty of water. Stay away from sugar drinks such as soda, sports drinks and energy drinks. The body does not handle excess sugar very well, especially during strenuous exercises or during a game; in fact, most of the time, these excess sugars can cause your performance to fall significantly. World class athletes trust water over anything else.

 

Nutrition: Before And After Games

Understanding proper nutrition is vital, but following a solid regimen before and after the game is just as crucial. Here is a breakdown, starting four days before your game (or practice) and ending at a full day after a game.

Two To Four Days Before The Game:

Double up on your carbohydrates. Carbs hold water and they provide energy. Focus on consuming good carbs like whole grains like bread, rice, sweet potatoes and pasta.

Two Days Before The Game:

Drink at least eight (8) ounces of water every hour that you are awake. With four hours to game time, increase that to eight (8) ounces of water every fifteen minutes. With one hour left before game time, use the restroom and clear out as much water as you can. With thirty minutes left before game time, drink sixteen (16) ounces of water and then nothing else.

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During Breaks / Halftime

Drink water as you feel is necessary. Don’t overdue it as it can make you feel sick to your stomach or weighted down. 

After The Game

Drink roughly sixteen ounces of liquid carbs such as a smoothie or fruit juice. After about an hour, eat a fully loaded carbohydrate meal to replenish all that you have used during your game play. Stay away from fatty foods during this time.

One Day Later

Follow your normal food routine, making sure to eat full meals with a balance of fat, protein and carbs. Make sure that the meals are primarily carb based (energy full) and keep the fat at a minimum. Any fat that you do take in should come from products such as fish, avocado, chia or flax seeds or olive oils.

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Fadi Malouf, Coach Scott Black and all the fitness professionals at Body By Fadi, can help you determine the right fitness and nutrition plans for your needs. If your goal is to be a world class soccer player, then the programs that we offer will help you find your way.

World Class Athletes Celebrities Who Can Relate

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With intense training, drive and determination, it is possible to be a fantastic soccer player like David Beckham, Ronaldo,  Lionel Messi,  Zinedine Zidane,  Mamadona, Mia Hamm, Abby Wmbach, Marta, Christine Sinclair, Kristine Lilly.  Along with those famous players, some celebrities have been known to kick around a ball, Gilles Marini, Anthony La Paglia, Chris Harrison, Maksim Cherkovski, Tony Hawk, Kerri Walsh, Misty May-Treanner, Britney Spears, and Brandon Roth.

 

 

World Cup 2014 Soccer Series Part 2: Physical Training

World Cup 2014 Soccer Series Part 2: Physical Training

soccer training

  This is our second installment of our World Cup Series. You may recall World Cup Series Part 1 dealt with History.  Here we like to focus on training your body.  

How to Train Like A Soccer Player

Soccer players are always moving up and down the field, so they need to be fast on their feet, able to endure long periods of time without any rest, and physically strong. Instead of focusing purely on size, they need to focus on areas such as full body strength, improving balance and overall endurance conditioning. For soccer players, they need to focus on exercises which will help them increase their speed, power and build up their core muscles. Our program is designed to cover every facet necessary to help you become a world class World Cup champion.

Getting Warmed Up

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Before you start truly working out, it is important that you warm up. Warming up the body gets your muscles loose and relaxed while making sure that your blood is really pumping. Warming up the body is like stretching before a long run … you just need to do it; otherwise, you could really hurt yourself.

Our dynamic warm-up routine is designed to maximize your blood flow, increase your heart rate, increase your range of motion and prepare the body for a strenuous workout.

  Plyometrics

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For soccer players, having explosive power and speed is an absolute must have. One of the best ways to increase your EXPLOSIVE power and speed is through Plyometrics. Plyometric exercises do not rely on heavy, bulky weights; rather, they are built off of bodyweight exercises and possible some static equipment. Plyometric exercises focus on quick, explosive movements such as lunging, jumping and stopping. These exercises can be dangerous if performed improperly, which is why it is important to have an experienced personal trainer working one-on-one with you. Our Plyometric program will help you develop plenty of EXPLOSIVE power and speed quickly, and safely, without wasting time in other less effective workout sets.

Strength Training

 There are four types of strength training programs for soccer players; they are:

  1. Off-Season Training: Focuses on building up your functional strength.
  2. Off-Season / Pre-Season Training: Focuses on maximizing your functional strength.
  3. Strength Training and Endurance: Focuses on building up your muscular endurance.
  4. In-Season Maintenance: Focuses on keeping your body in full working order.

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Our soccer conditioning program will help you develop speed, strength, endurance and agility; all of these factors play a big part in becoming a World Cup champion. Schedule an appointment  with one of our trainers like Fadi Malouf, or Scott Black, and David Baldovin .

 Stay tuned for part 3 as we look  into Nutritional Training 

World Class Athletes Celebrities Who Can Relate

 With intense training, drive and determination, it is possible to be a fantastic soccer player like David Beckham, Ronaldo,  Lionel Messi,  Zinedine Zidane,  Mamadona, Mia Hamm, Abby Wmbach, Marta, Christine Sinclair, Kristine Lilly.  Along with those famous players, some celebrities have been known to kick around a ball, Gilles Marini, Anthony La Paglia, Chris Harrison, Maksim Cherkovski, Tony Hawk, Kerri Walsh, Misty May-Treanner, Britney Spears, and Brandon Roth.

 

World Cup 2014 Series Part 1 History Of Soccer

World Cup 2014 Series Part 1 History Of Soccer

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History Of Soccer and The World Cup

 

When and where exactly did soccer start? No one has an exact answer. Historians have found proof of soccer as early as 2-3 B.C. in China. Romanian and Greek historians also have documentation showing that soccer was played in the early B.C. era.

 

 soccer-history-ancient-china

 

Soccer has been around for more than 3,000 years and has evolved into what we see played day-in and day-out in modern day England. The older forms of soccer were more closely matched to modern day rugby (except there was punching, biting and gouging in the older forms).

In 1314, King Edward III banner soccer as he considered it “too violent”.

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In 1424, King James I of Scotland that soccer would be referred to as “football”. In 1815, a set of rules was put into place known as the “Cambridge Rules” which divided the colleges from schools. Cambridge rules actually put a stop to tripping, shin-kicks and carrying the ball (which was allowed in Rugby). In 1863, a fundamental set of rules was formed which pushed out many of the remaining Rugby followers.

 

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During the 1800’s, British soldiers introduced the sport to other areas of the world through their sailors and soldiers. In 1904 the Federation International of Football Association was formed and by the 1930’s different leagues were formed around the world.

 

Here are some facts about soccer you might, or might not, know:

 

  • Soccer is split into two 45 minutes sessions.
  • Each team must have 11 players.
  • At least seven players have to be present for a game to proceed.
  • The goalie has to be distinguishable from all other players.

 team usa

 

The FIFA World Cup captures the imaginations of the world like no other sporting event. FIFA is credited with hosting the first world cup in Uruguay. The last World Cup in 2010 had an estimated 700 million viewers.  The winning team receives 35 million dollars, the runner up receives 25 million, third place receives 22 million, and fourth place receives 20 million dollars.

 

Coming up next week: What it takes to train like a world cup player.


How Can Changing My Diet Affect  My Asthma?

How Can Changing My Diet Affect My Asthma?

Asthma
Asthma

 

What Is Asthma?

Asthma is a chronic lung disease characterized by inflammation and spasm of the airways. Causing breathing problems such as coughing, wheezing and shortness of breath. Asthma can be triggered by environmental factors, infections, allergies, exercise, temperature changes or other airway irritants. By properly managing asthma, however, such as avoiding being exposed to triggers, taking prescribed medications, looking for warning signs and knowing what to do during an asthma attack, an individual with asthma can have a healthy and active lifestyle.

Sulfites and sulfiting agents in foods (found in dried fruits, prepared potatoes, wine, bottled lemon or lime juice, and shrimp), and diagnosed food allergens (such as milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish) have been found to trigger asthma. Many food ingredients such as food dyes and colors, food preservatives like BHA and BHT, monosodium glutamate, aspartame, and nitrite, have not been conclusively linked to asthma.

 learn about food sensitivity by clicking here

Know what is in your food.

The best way to avoid food-induced asthma is to eliminate or avoid the offending food or food ingredient from the diet or the environment. Reading ingredient information on food labels and knowing where food triggers of asthma found to be the best defenses against a food-induced asthma attack.

The Thirty Year Rise In Asthma.

 Asthma has risen in the United States during the past thirty years, which leads doctors to  believe that our changing diets could be the cause of this. As the general population eat fewer and fewer fruits and vegetables and more processed foods. Also it has many wondering if it possible  that we’re greatly increasing  our risk of developing asthma.  Studies have suggested this, and others are ongoing.

  A recent study of asthma and diet showed that teens with poor nutrition were more likely to have asthma symptoms. Those who didn’t get enough fruits and foods with vitamins C and E and omega-3 fatty acids were the most likely to have poor lung function. A  study done back in 2007 showed that children who grew up eating a Mediterranean diet — high in nuts and fruits like grapes, apples, and tomatoes — were less likely to have asthma-like symptoms.

 Foods to Help Asthma:

Apples; Studies suggest that those who ate two to five apples a week had a thirty-two percent lower risk of asthma then those who ate less

Vitamin C: A strong antioxidant that may fight off lung damage. Citrus fruits are highest in Vitamin C fruits like Cantaloupe Oranges, Grapefruit, Kiwi. And vegetables like  Broccoli, Brussels sprouts,and Tomatoes.

Beta Carotene:  Which is converted to Vitamin A may help reduce the incidences of asthma . Foods like carrots and other vibrant colored fruits and veggies like apricots, green peppers, and sweet potatoes.

Coffee/ Black Tea: Although it seems every story leads with some bad news about health effects of  caffeine.With regards to asthma, at least, caffeine is emerging as a good guy.  It is a  broncodilater that may improve air flow.

Avocado:  Avocados contain an  antioxidant called glutathione,  Their role in the body is to protect cells against the damage done by free radicals.

Flax seed: Very high in Omega 3 fatty acids and magnesium. Since magnesium helps relax the muscles surrounding the bronchi, the airways, and keeps them open.

Garlic:  This excellent anti-inflammatory contains allicin, an extremely powerful antioxidant 

Foods to avoid:

  Studies have shown these following foods are best avoided since they can promote asthma attacks.Though foods like milk can be have good and bad effects on asthma.  Those with an allergy to milk can cause wheezing coughing and other repository symptoms. However it is high in vitamin D which  may ease the symptoms of asthma

Red wine: may trigger asthma attacks, possibly due to the presence of  sulfites (also found in dried fruit and shrimp). 
Other studies suggest it might be the alcohol itself  .

Peanuts: A study found kids with asthma who also had a peanut allergy, develop asthma earlier than kids without a peanut allergy. Also more likely to be hospitalized and more likely to need steroids.They seem to also have allergies to grass, weeds, cats, dust mites and tree pollen, all of which can trigger asthma attacks.  

Salt: The number one aspect of asthma is inflammation and tightening of the airways, and salt can contribute to inflammation by causing fluid retention

Shellfish: The number three most common food allergy is shellfish. It can happen in children and adults. Beware also of hidden shellfish  products and of cross contamination. Unlike egg allergies, shellfish allergies usually stay with you your whole life.

Celebrities who can relate:

The following athletes and entertainers never let asthma stop them from being the best; Tom Dolan, Kurt Grote, Nancy Hogshead, Jim “Catfish” Hunter, Miguel Indurain, Jackie Joyner-Kersee, Greg Louganis, George Murray, Robert Muzzio, Dennis Rodman, Mark Spitz,  Alberto Salazar, Kristi Yamaguchi, Tim Allen, Loni Anderson, Jason Alexander, Alice Cooper, Morgan Fairchild, Bob Hope, Billy Joel, Diane Keaton, Liza Minelli, Martin Scorsese, Paul Sorvino, Sharon Stone, Elizabeth Taylor, Orson Welles.

Our fitness professionals will  help you with various exercises and nutritional guidance to give you a healthy, happy, and active lifestyle,

 

Body By Fadi Client Success Story Robin Tanis

Body By Fadi Client Success Story Robin Tanis

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Robin Tanis

    Who is Robin Tanis?

 

Hello gang this is Fadi Malouf of Body By Fadi  here to share with you an interview with one of my favorite clients, Robin Tanis.

The main objective with this is to highlight her success first of all, get some tips about her lifestyle, and how she was able to accomplish her goals. With a little bit of luck somebody will read this and they will be inspired to do the same thing for themselves.

    Robin stands 5 foot 3 inches tall and is 58 years young. She is a married mother of two, and grandmother of three with another on the way. She is Head Librarian at Saint Pius X Catholic High School here in Atlanta Georgia. With all the technology over the past 24 years she is finding more and more time in front of the computer and less time teaching. She started her fitness journey about ten years ago lifting weights but never really made any progress until about 4 years ago.

          

Enough is Enough…

“I finally said enough is enough. I was over 200 pounds. I found the book “Eat Clean Diet Recharged” by Tosca Reno.  It became  my bible, and how I started getting off processed food.”

When I asked her thoughts on if it was expensive for her to eliminate processed food (because there are many people out there say that it costs more to eat healthily)

Robin explained it like this ” Well yeah, but I think it is a wash. You’re buying more fresh one-ingredient foods which may be more expensive, I do buy very lean cuts of meat. But I am not buying bags of chips or soda pop or frozen dinners or anything like that. So I think it all evens out in the long run. Plus I never get sick, so I save on Doctor bills!”

Alright so I guess maybe a little bit more but you can save a lot on insurance. Best insurance policy out there!!

 Getting Help From Body By Fadi.   

She lost 55 pounds on her own by getting off processed foods, exercise (cardio and weight lifting), and counting calories. She first started going to Body By Fadi  in 2010. I was working with her to lose the last 15 pounds. She lost it rather quickly, then a series of misfortunes; her mom passing away and a back injury occurred. She stopped and got into bad habits and over that period she managed to gain that 15 lbs back. That’s when in February 2014 she came back to get going in the right direction again.

Hard Working Robin

Hard Working Robin

Robin explains, that since she came back she has been going to the gym every day.

      “I might take off one day a week.  I spend an hour a day doing cardio then I lift three days a week for an hour” however prior to that she explains ” I was doing at least five days at the gym, but never stopped lifting over the 10 years years. I have always been lifting”

 What is Your Secret Robin?

 “There is no secret just diet and exercise. It was not until I changed my diet that I started to lose weight. I have been dieting for years and years I was not losing the weight. Then something clicked. As soon as I made that lifestyle change with nutrition that’s when the weight started coming off. The book that resonated for me “Eat Clean Diet Recharged” by Tosca Reno I recommend to everyone. I always had it with me” she told me.

Her Biggest Takeaway.

Her biggest takeaway that she can share with others about the book is just to get off processed foods, eat real foods, and smaller, more frequent meals.  Pretty simple, right?

 Taking Care Of Others, Don’t Forget Yourself!

” I was overweight all my life. I was a grazer, being a mom and a wife I was taking care of everybody else and not taking care of myself”.

I work with a lot of moms; they are the people with the biggest heart and know what the key is to everybody else except yourself. The biggest heroes never go unrecognized. Me and the team at Body by Fadi thank you, and appreciate it. I know just with conversations I have had with my own mother about getting on a treadmill.

  Well  Worth The Investment?

” I had been spending six hundred dollars a month on training, which I have cut way back on, since my husband and I are preparing for retirement. It can get expensive, but it’s been worth it and I love it. I have cut back and am starting to take ownership of my training. When you start to own it, I think that’s the best thing. It’s a bigger commitment, because there’s nobody waiting for you at the gym. You HAVE to do it on your own. You must be self-motivating and the results are worth it”

Robin wants to go down another five pounds. She is very happy with the way her upper body looks but the lower body as she claims needs some work,

“I am going to work hard and do my best.” she told me

Did you think you could take off the 55 pounds originally?

robin2

Robin Making It happen

 
 
 
 “Once I got it going yes, most definitely. I like what I’m doing, I like what I am eating, and my exercise.  People comment on how disciplined I am, but I don’t see it that way,  it’s just what I do.”
 
 
 
 
 
 
 
 
 
 
Robin at the gym

Robin at the gym

  
 

As seen in this picture Robin’s top half is jacked up, arms, shoulders, chest, abs. She looks amazing,  her lower body looks great as well but not to her liking

Robin states. “I know I’m strong down there but I can’t see muscle”   She is heading in that direction.

                   

 

 

 

What Does Robin Think of Fadi and Body By Fadi?

   ” What’s motivating for me is your enthusiasm and your knowledge. When I come down to see you every Monday at 6:30 in the morning, it’s good for me. You hold me accountable. It gets me pumped up for the week. That’s why I came back to you. You have the nutrition piece which I know is the key to the whole thing. You did it for me the first time, and you did for me again. I can tell that you care. It’s not just for me, it’s with everybody. You’re just up all the time you have a genuine caring attitude about everybody.”

Thank you Robin! That made me smile from ear to ear. You should see me when I am by myself I’m all depressed and eating bon- bons every day. LOL. But seriously, I appreciate that.

 Nutrition Guidance and Fitness Workouts.

 Robin and I  have not done much weight training together. I gave her a few custom routines back when she started up again. All we have done is tweaked her nutrition and give her some direction on what to do on her own in training. Robin says she feels like she could do more things on her own more than before, and that saves her a ton of money. I know people have said that it can be expensive, and if you work directly with me yes, it may get expensive but the new programs that the Body By Fadi team and I have created make it affordable for everyone to use.

Robin and Coach Scott Black..

Robin also likes talking nutrition with Coach Scott Black. “He is very responsive, very knowledgeable and he knows quite a bit on nutrition. Since February I drink a protein smoothie he recommended for breakfast every morning. He has a great book out called “Living In High Speed” that is full of delicious smoothie recipes.”

Food Preparation.

Robin feels another thing that leads to success is preparing your food ahead of time.  That way, you always have something in your refrigerator ready to go.

 “Typically on a Sunday I  spend maybe an hour or two doing what I call passive cooking. Get some chicken breast out. Put some seasoning on it throw it in the oven and walk away. Vegetables you can pre-cook. Meats I always have ready to go. I make an egg casserole for my second breakfast.”
homemade breakfast     I’ve seen some of those meals she posts on Facebook. They look fantastic. Often I get hungry and need to eat after I see them. She brings me a few treats when we meet on Monday mornings. Who can resist free healthy homemade food? Her day starts early in the morning, so she takes her smoothie along with her morning snack, lunch, and afternoon snack .                                                                           

 

Robin and Tracking.

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Robin is a pro at tracking. She calls herself obsessive compulsive about it. She uses the MyfitnessPal app. which is very easy to use, and she loves it.

For her, it’s more planning than tracking. She will plug in her food for the next day. She wants to make sure it fits her nutritional needs. Then she knows exactly where her nutrition stands and what she is eating the next day. Less stress. It’s all in there It helps her stay organized.

 

 

What’s Next?

Okay so Robin was up to 205lbs then lost 55 pounds on her own following the book ”Eat Clean Diet Recharged”.

So that that put you at a 155 pounds, and now you’re at 134.5. Whats next?

Robin said, “My next goal is 128, and I just finished talking with Scott.  He adjusted my calories and proteins and that’s the plan for now.”

She is on an 1150 calorie plan for now, however, we are working on upping that soon. And I am sure Robin is looking forward to that!

We have been carb cycling; three days high protein and the fourth day is high carb. Then we start the cycle again.

Why are you doing this?

“I was extremely motivated to get back to what I call my fighting weight, it’s not been hard really. When you see your weight and the inches come off it’s very motivating”

Making a Lifestyle Change..

There you have it gang. Robin Tanis losing an astonishing 70.5 pounds and six more to go which she hopes to reach soon. She does not set goal dates and explains why.

“I do not like to set goal dates because I never meet them. It’s not just about hitting the goal by a certain date. That’s part of it but in the long run you are making a lifestyle change. It’s not a diet that you’re going to go off and gain it all back. It’s something you can sustain for life.”

Moving Forward.

As long as we’re moving forward making changes we are all pretty happy with that. People think that it is just in the losing weight, but you’re losing body fat and you’re maintaining lean muscle mass. What I like to see is that a person is losing inches in the thighs and areas like that. That is a tell- tale sign that you’re losing body fat, not muscle. Also, you’re able to eat a little bit more. That’s what Robin and I are going to work on next: Getting her calories up, while sustaining and continuing to drop inches, and possibly weight, as well. That’s yet another sign when you’re able to eat a lot more without having to gain body fat.

Thank You Robin and Congratulations!!

Robin Now

Robin Now

Robin again thank you so much for sharing your journey, and we’re looking forward to you hitting your goal marker at 128. You are living the lifestyle, you are happy, and that makes me happy. Awesome job and congratulations!

  

 Celebrities Who Can Relate.

Along with Robin some celebrities have lost some major weight using diet, portion control, and exercise. Just to name a few Drew Carey(80 lbs), John Goodman (100lbs), Kelly Osbourne (50 lbs) Seth Rogen (30 lbs), Valerie Bertinelli (50 lbs), Mo’Nique (45 lbs) Al Roker (140 lbs), Ricki Lake (140 lbs) Nicey Nash (50 lbs). Of course, these are just some of the transformations that some celebrities have gone through. We congratulate all those who made the decision to live a healthier fit life.

 

 
 
 
Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome (IBS)

 Irritable Bowel Syndrome- IBS

Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome (IBS)

Irritable bowel syndrome (IBS) is an intestinal disorder that causes abdominal pain or discomfort, cramping or bloating, and diarrhea or constipation. Irritable bowel syndrome is a long-term but manageable condition. IBS is one of the most common intestinal disorders. Most people’s symptoms are so mild that they never see a doctor for treatment. However, some people may have troublesome symptoms, especially abdominal cramps, bloating, and diarrhea. The cause of irritable bowel syndrome is not well understood. In IBS, the flow of the digestive tract is weak, but doctors can find no change in physical structure, such as inflammation or tumors.IBS affects twice as many women as it does men, and most people who suffer from it do not see a doctor for their symptoms.
Treatment will depend on the types of symptoms you have and their severity, as well as how they affect your daily life, and will likely involve changes to your lifestyle. Active involvement in treatment is important to managing it successfully. Treatment usually focuses on changes in diet and lifestyle, avoiding foods that trigger symptoms, and managing stress.

Click HERE for Clinical Studies on IBS

Celebrities Who Can Relate

But it is a common problem affecting between 7% and 10% of the world’s population including some celebrities Jenny McCarthy, Chyler Leigh, Cam ‘Ron, Camille Grammer (who when diagnosed in 1996 she became a spokesperson for the International Foundation for Functional Gastrointestinal Disorders) , Tyra Banks, Cybill Shepperd, Franklin Gutierrez, Kurt Coban, Lynda Carter, John F. Kennedy who control it through diet and supplements and helps bring awareness to this problem

 Easy tips for mealtimes

Try eating smaller meals more often instead of 3 try 5 or 6
Slow Down when eating no need to rush through a meal
Avoid meals that over stimulate everyone’s gut such as large meals or high fat meals
If constipated make sure, you eat breakfast. Eating Breakfast can stimulate the colon and produce a Bowel Movement

Foods that are most likely to cause a problem

Cereal Fibers ( found in brown bread, whole grain bread, some breakfast cereals, cereal bars)
Coffee/Caffeine
Chocolate
Nuts

Foods that stimulate Gut Reactions(these may bring on or worsen symptoms of IBS)

Large meals
Fried food
Coffee
Alcohol

Eating some types that are poorly absorbed

Sorbitol (sweetener found in dietetic food, candy and gum)
Fructose (used as a sweetener also naturally in Honey as well as some fruits )

Foods that cause Bloating

Beans
Cabbage
Lentils
Legumes (peas, peanuts, soybeans)
Cauliflower
Broccoli
Brussels Sprouts
Raisins
Onions
Bagels

Nutrition therapy, mainly dietary fiber change, appears is a safe and effective initial treatment. Fiber intake tailoring to the symptoms clearest and is fine-tuned in partnership with medical care provider. Making small, gradual changes can add up to a big difference in the nutritional value of your diet. Experiment with fresh foods, try new foods and recipes.

Tips for Adding Fiber to Your Diet

Veggies cook in microwave to save time and nutrients
Beans, replace meats in salads and main dishes with pre-soaked dried beans and peas

Pre-soaking beans reduces the gas-producing potential, if you discard the soaking water and cook using fresh water
slow cook bean soups and stews
Eat fruits anytime anywhere
Try unusual fruits like Kiwi Pineapple Mango
Leave peel on when possible
Use fresh and dried fruits when possible in baking, cooking, and topping
use whole grain breads
fresh pasta instead of dried

 

Are There Natural Remdies For Eczema?

Are There Natural Remdies For Eczema?

Eczema

Eczema

Eczema

Eczema is a general term encompassing various inflamed skin conditions. One of the most common forms of eczema is atopic dermatitis (or “atopic eczema”). Approximately 10 percent to 20 percent of the world population is affected by this chronic, relapsing, and very itchy rash at some point during childhood. Fortunately, many children with eczema find that the disease clears and often disappears with age. In general, atopic dermatitis will come and go, often based on external factors. Although its cause is unknown, the condition appears to be an abnormal response of the body’s immune system. In people with eczema, the inflammatory response to irritating substances overacts, causing itching and scratching. Eczema is not contagious and, like many diseases, currently cannot be cured. However, for most patients the condition may be managed well with treatment and avoidance of triggers. Eczema flare-ups can be prevented through careful management of your diet. One such way is by identifying food triggers that cause your eczema to flare-up. As not all triggers are the same for everyone, you will need to determine what your food triggers are. The other way is to ensure that you have an adequate supply of nutrition that supports good healthy skin. Many eczema patients are found to be deficient in certain essential vitamins and supplements. Ensuring an adequate supply can help reduce the incidence of skin inflammation and dry skin.

Click HERE for Clinical Studies on Eczema and Other Skin Disorders

 When treating Eczema here are some natural foods you can include in your diet

  •    Coconut oil      
  •     Flaxseed 
  •     Foods rich in Vitamin D such as Salmon, Sardines, Tuna (Cold water fish) ,  Button or shiitake mushrooms 
  •     Yogurt with live culture
  •     Oolong tea,
  •     Avocado in diet
  •     Foods rich in Magnesium like Spinach and Kale

 Along with foods some lifestyle changes that can help are:

  •     Reducing stress
  •     Good amount of sleep
  •     Plenty of exercise with Body By Fadi  fitness experts and virtual trainer.
  •     The Body By Fadi  Environment Renewal program will help rid your body of  toxins that can trigger Eczema outbreak 

     Remember this: It is not your skin conditions  that defines you. It is what you do that defines you. I think folks like Leann Rimes, Britney Spears, Nicole Kidman, Adele, Kate Middleton, Jade Jagger, and Brad Pitt who all suffer from eczema would agree with that statement.