by Andrea Bagley | Aug 23, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Motivation, Nutrition, Weight Loss, Wellness
Drink Your Fruits and Veggies
Blueberry Mango Smoothie
Blueberry Mango Smoothie
I can’t believe I let the whole summer go by without posting a smoothie recipe. What was I thinking?! Well, better late than never. This one is worth the wait. There’s lots of fruit and veggies in this drink; along with healthy fats, anti-inflammatory and detox properties, and an energy boost. It’s so refreshing too. I’ve had one three days in a row and honestly, its been the highlight of my day. You might say I need to get a life if this drink is the highlight of my day or you may just need to try it yourself and see if it doesn’t have the same effect on you. For real, do it. Now.
Ingredients:
1 c. unsweetened almond milk
1 c. kale, chopped and packed
2 c. spinach, packed
2 leaves romaine lettuce, chopped
1/2 lemon, peeled
1.5 c frozen blueberries
1 c. frozen mango chunks
15 g raw ginger
1/4 avocado
Preparation:
Using your food processor or blender (I have a Ninja), begin by adding the almond milk and the greens. Blend until liquid. Continue adding ingredients and blending along the way until you’ve added everything. Be sure not to overheat your machine; stop every little bit to give your machine a break and to scrape the sides. This makes two servings and looks even more appetizing in an adorable mason jar. Drink one immediately and share the other with a friend. Or do like I do, and save it for later by stashing it in the back of the refrigerator where nobody else will find it.
Macros per one out of two servings: 170k cals, 6.2g fat (.7g sat, .6g poly, 2.1g mono), 33.5g carbs (8.9g fiber, 19.2g sugar), 4.4g protein, 132.1mg sodium, 659.8mg potassium
References:
Fadi Malouf – Nutritionist and Personal Trainer
by Coach Scott | Aug 23, 2013 | Motivation, Nutrition, Supplements
by Andrea Bagley | Aug 21, 2013 | Atlanta Personal Trainer, Blog, Body By Fadi, Cardio, Exercise, Fadi Malouf, Fitness, Health, News, Wellness
Exercise Less To Be More Fit
Sounds too good to be true, right? A recent study showed that the amount of exercise is what matters not the frequency. The study involved over 2,000 participants who were asked to wear accelerometers to track their physical activity. The findings indicated participants who exercised for a total of 150 minutes over a day or two versus participants who spread their 150 minutes out over a week’s time received the same health benefits of the workouts.
This is good food for thought. New “evidence” is constantly surfacing about the latest in health and nutrition. Its hard to know whats accurate. Six out of seven days of the week, you’ll find me up at 5:30 am getting ready for my workouts which last 45-60 minutes. How is it even possible to cram that much exercise into a day or two? And even if it was possible, it doesn’t seem realistic it would produce the same health benefits. Surely, I would collapse from exhaustion before I was even halfway through; that doesn’t sound very healthy. I may not ever find out the answer to that, but I have a couple guesses. When reading studies like these, you’ve got to take into consideration what isn’t being said as much as what is being said. For instance, the author defines “health benefits” as a decrease in risk factors such as diabetes, stroke, and heart disease. A health benefit to me is those things plus a leaner body with less fat and more muscle. However, the study doesn’t mention taking it to that level. In that case, a participant who didn’t exercise at all and then started exercising 150 a minutes a week within the time frame of a couple of days, of course, would receive those health benefits.
Common sense is our friend. I love staying up to date on current health and nutrition news, but I take it all with a grain of pink himalayan salt. I have to consider the source, the context, and most importantly, what works for me. Working out six days a week works for me. I’m a nicer person when I work out, I feel more prepared for chasing around two small children, and I like having that time at the beginning of the day all to myself while the rest of the world sleeps peacefully. All in all, I don’t think I’ll be testing out this theory anytime soon. What about you?
References:
Fadi Malouf – Nutritionist and Personal Trainer
NRC Research Press
Medical New Today
by Andrea Bagley | Aug 13, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Nutrition, Weight Loss, Wellness
Low-Calorie And Quick Salad
Mediterranean Chickpea Salad
Mediterranean Chickpea Salad
Have you noticed a theme yet? If its quick and easy and if it can be turned into a salad, I’m all over it. Another salad creation here that’s perfect for summertime. And this is probably the easiest one yet, because some of the ingredients (dare I say it?) are canned. I don’t normally use canned ingredients, but sometimes you’re just in a hurry and its better than nothing (also better than falling prey to a fast food place). I just look for the no sodium/low sodium version of whatever it is I need. A lot of canned items have a ton of added salt. Why let someone else determine how you season your food? If its beans, I rinse really well before using. Enough about that, though, here’s your dinner for tonight and get ready for lots of pictures.
Ingredients:
1 medium tomato, chopped
5 mini cucumbers (or 1 regular), sliced
1 red bell pepper, seeded and chopped
1 medium avocado, chopped
1/2 of a small red onion, diced
1 container of low sodium albacore tuna
1 can of garbanzo beans, rinsed and drained
1 tsp. evoo
1 tsp. balsamic vinegar
dash of black pepper
1/4 c. fresh cilantro, chopped
Preparation:
In a bowl, mix together tomatoes, cucumber, red bell pepper, avocado, and red onion.
Add the tuna and garbanzo beans. Stir to combine. Then drizzle with evoo and balsamic vinegar. Add pepper and toss to coat.
Finally, top with cilantro and you’re done! Enjoy!
Macros per one out of four servings: 233k cals, 9.3g fat (1.1g sat, .9g poly, 5g mono), 29.9g carbs (9.4g fiber, 5.5g sugar), 16g protein, 12.5mg cholesterol, 357.4mg sodium, 478.3mg potassium
References:
Tania Funduk – Food and Fitness Guru
Fadi Malouf – Nutritionist and Personal Trainer
by Andrea Bagley | Aug 5, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Motivation, Nutrition, Weight Loss, Wellness
Something Light And Vegetarian For Summertime
Red Cabbage Sesame Delight
Red Cabbage Sesame Delight
I used to season my food with a little bit of pepper and a whole lot of table salt. And I would add salt to everything, even my salads. I’ve since learned a few tricks in the kitchen to creating food that is flavorful by experimenting with different spices and herbs instead of using so much salt. Oh and I haven’t used regular iodized salt in forever. You’ve probably noticed I use pink himalayan salt in a lot of my dishes. The sodium content isn’t as high in pink himalayan salt and you don’t need to use as much of it to get that salty taste. And the best part is, it hasn’t been chemically processed like table salt and contains a ton of minerals (unlike table salt which contains only one mineral, iodine, which gets added back in after all that processing reduces it to nothing beneficial). Now that you’ve learned something new, here’s a dish that is high in flavor and will probably introduce you to some new spices you’ve never had before. Delish!
Ingredients:
1 tsp. evoo
3 garlic cloves, minced
1 bunch scallions, chopped
1 large carrot, sliced
1 head red cabbage (medium), shredded or cut into thin strips
1/2 tsp. paprika
1/2 tsp. pink himalayan salt
pinch of black pepper
1 tsp. turmeric
1/4 tsp. red cayenne pepper
1/2 tsp. celery seeds (or 1/4 celery stick, chopped)
1/2 tsp. marjoram
2 tbsp. sesame seeds (toasted)
Preparation:
Heat evoo in a wok and saute garlic, scallions, and carrots for a few minutes. Add cabbage, paprika, salt, and pepper and saute over medium heat for an additional 15 minutes. Add turmeric, cayenne pepper, celery seeds, marjoram, and sesame seeds and continue to cook for 5 more minutes. Serve. Enjoy and to your health!
Macros per one out of four servings: 119k cals, 3.2g fat (.5g sat, .2g poly, .9g mono), 22.1g carbs (7.2g fiber, 8.9g sugar), 4g protein, 0mg cholesterol, 316.3mg sodium, 200mg potassium
References:
Tania Funduk – Food and Fitness Guru
Fadi Malouf – Nutritionist and Personal Trainer
by Andrea Bagley | Jul 29, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Nutrition, Weight Loss, Wellness
A Light, Flavorful Dinner
Spinach Turkey Salad
Easy Turkey Salad
This summer has been so busy with birthday parties, lake parties, afternoons at the pool, and trips, I’ve really started to value meals that are quick and easy. And of course, being healthy and tasting good are required too. I’ve made this salad a couple of times in the past couple of weeks and this week I’ll be doubling the recipe because there’s never enough!
Ingredients:
1/3 tbsp. evoo
1/2 tsp. garlic, minced
1/2 c. red onion, chopped
16 oz. lean ground turkey
1 t. Mrs. Dash Chicken Grilling Blend
Preparation:
Heat evoo in a skillet over medium high heat. Add garlic and onion and saute until onion is tender. Add turkey and Mrs. Dash and cook until turkey is evenly browned. I like to eat mine over 2 cups of raw spinach drizzled with a little lemon juice and Sriracha. That’s it, dinner in under 15 minutes.
Macros per one of two servings for just the turkey: 359k cals, 16.4g fat (2.3g sat, 0g poly, 0g mono), 5.8g carbs (.7g fiber, 0g sugar), 48.5g protein, 171.2mg sodium, 10mg potassium
References:
Fadi Malouf – Personal Trainer
by Andrea Bagley | Jul 8, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Nutrition, Weight Loss, Wellness
Who Says Burgers Aren’t Healthy?
Turkey Burger Sliders
Turkey Burger Slider
Per my usual, when I have a free moment, I find myself scrolling through pictures of food. I do this more than I’d like to admit, because honestly, I do it even when I don’t have a free moment and I should really be doing something else. So the other day I came across a beautiful photo of a burger on a sweet potato “bun” and decided I must have them NOW. You can find the original recipe for the burgers here, but of course, I changed it up a bit. And let me tell you, these burgers rocked!! I ate three. Only one of those was with the “bun” because I was at my carb limit for the day, but they are so good even without the sweet potato. I topped mine with a dab of mustard and a couple of spinach leaves. The end result is a ton of flavor and not a lot of fat or calories.
Ingredients:
1 tbsp. egg whites
1/2 c. red onion, chopped
1/3 c. quick oats
1/2 tsp. garlic, minced
1/4 tsp. pink himalayan salt
1/4 tsp. black pepper
3 tsp. dried sage
3 tsp. dried oregano
3 tsp. dried basil
1 lb. organic ground turkey
Preparation:
In a large bowl, lightly beat egg whites. Add all ingredients except turkey and mix well. Add turkey and mash with hands until well combined. Divide into 16 small patties and grill over medium heat for several minutes each side. Internal temperature should be 165 degrees fahrenheit.
Macros per one out of 16 for just the burger: 50k cals, 2.2g fat (.5g sat, .1g poly), 1.9g carbs (.5g fiber, .3g sugar), 5.7g protein, 21.2mg cholesterol, 46.6mg sodium, 9.3mg potassium
References:
Fadi Malouf – Personal Trainer
by Andrea Bagley | Jul 1, 2013 | Atlanta Personal Trainer, Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Nutrition, Weight Loss, Wellness
A Perfectly Complete Protein
Summertime Vegetable Quinoa
Summertime Vegetable Quinoa
I’m all about seasonal eating; I like to eat light, clean dishes in the summertime and warm, comfort food during the winter. That means no soups, no stews, and an unusual obsession with lemonade in the summertime. The only exception to this rule is I drink my coffee hot year round. This quinoa is perfect is you’re a seasonal eater like me. Its light, really tasty and low in carbs and fat. The best part is, this dish is harmonious with any protein of your choice (grilled salmon, chicken, ground turkey) or none at all. Well, maybe the best part is that quinoa is a complete protein. That means it contains all 8 amino acids, which is hard to do for a plant-based source. It is also high in fiber, and contains B vitamins and iron. You’ll see when you make this, quinoa has an awesome nutty flavor that you don’t need to mess with too much. Simple is better. Tastes so good and good for you. Here’s the lowdown:
Ingredients:
1 c. of whole grain organic quinoa
2 c. of water
1 whole large tomato, diced
1 1/2 tbsp. evoo
1 small green spicy pepper, diced
3 garlic gloves, minced
2 tbsp. pine nuts or soy nuts
1/3 c. fresh parsley, chopped
1/2 tsp. pink himalayan salt
pinch of ground pepper
Preparation:
Combine quinoa and water in a pot and bring to a boil. Reduce heat and simmer covered for 15 minutes. Add tomato. In a different skillet heat evoo over medium heat. Add green pepper, garlic and pine nuts/soy nuts and sauté until green peppers are tender. Add to the quinoa and tomato, and sprinkle with fresh parsley, salt, and pepper. That’s it! So unbelievable easy and delicious. Enjoy, and to your health!
Macros for one out of four servings: 259k cals, 10g fat (1.3g sat, .4g poly, 4.1g mono), 35.5g carbs (4.1g fiber, 4.6g sugar), 7.3g protein, 220.7mg sodium, 200.8mg potassium
References:
Tania Funduk – Fitness and Food Guru
Fadi Malouf – Personal Trainer and Nutritionist
by Andrea Bagley | Jun 25, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Health, Nutrition, Weight Loss, Wellness
Get Your Vitamins and Antioxidants Here!
Mediterranean Eggplant
Mediterranean Eggplant
If you’re looking for something light and easy to prepare, this dish is perfect. Super flavorful and savory, its loaded with vitamins and minerals. Not just that, but eggplant is high in fiber which is so good for you for many reasons; one of those being, keeping you feeling full longer. And as if that wasn’t enough, there’s a good dose of turmeric in here which is a natural anti-inflammatory. This dish will be one of your favorites for sure!
Ingredients:
1 tsp. evoo
1 bunch of green onions (approximately 10), chopped
1 medium carrot, sliced into coins
4 chinese eggplants, sliced
1 tbsp. turmeric
1 tbsp. paprika
1/4 tsp. pink himalayan salt
1/8 tsp. black pepper
1/4 tsp. crushed red pepper
fresh parsley, chopped
Preparation:
Heat evoo in a wok over medium heat. Add green onions and sauté for a few minutes. Add carrot and eggplant.
Eggplant, Carrots, Green Onion
Looks pretty doesn’t it? Now add remaining ingredients except parsley and cook until eggplant softens (13-15 minutes). Add the parsley at the very end. There you go, an easy, light, low-fat, filling, full-flavor summertime meal. Enjoy, and to your health!
Macros for one out of four servings: 165k cals, 1.6g fat (.2g sat, .3g poly, .9g mono), 31.4g carbs (12.5g fiber, 1.7g sugar), 6.3g protein, 117.8mg sodium, 143.5mg potassium
References:
Tania Funduk – Fitness & Food Guru
Fadi Malouf – Personal Trainer & Nutritionist
by Andrea Bagley | Jun 20, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Nutrition, Weight Loss, Wellness
This Makes Working Out Worth It!
Berry French Toast
Post-Workout French Toast
I make this regularly after an intense workout. In fact, on days I know I’m going to make this after I work out, I work a little bit harder and a little bit faster so I can hurry up and get home to this goodness. Its so easy too. I got the inspiration from @jesslollo on Instagram. You should follow her if you’re looking for “fitspo” (that’s fitness inspiration for all you non-instagrammers) and delicious healthy recipes. Back to the french toast. You’re welcome!
Ingredients:
1/4 tbsp. organic extra virgin coconut oil
2 slices Ezekiel Sprouted Grain Bread-Low Sodium
1/2 c. egg whites
1/4 tsp. cinnamon
1 tsp. vanilla extract
1/2 scoop vanilla whey protein powder
1.5 oz. unsweetened applesauce (you can easily make this by steaming apples yourself and pureeing)
1/4 c. strawberries, sliced
1/4 c. blueberries
1 tbsp. Qi’a Superfood Chia, Buckwheat, & Hemp Cereal (you could also just use chia seeds)
Preparation:
Melt coconut oil in a pan over medium heat. In a shallow bowl, combine egg whites, cinnamon, and vanilla extract. Soak Ezekiel bread in egg white mixture on both sides and add to pan. While bread is cooking, combine vanilla whey protein powder, applesauce, and water (as needed depending on the consistency you want) for a glaze. Once bread has that nice french toast golden crust, flip over and cook until the other side does as well. Place both slices on a plate and drizzle with glaze. Top with berries and cereal. Enjoy and to your health!
Macros for two slices: 483.2k cals, 12.1g fat (6.8g sat, .5g mono, 2.7g poly), 57.6g carbs (10.9g fiber, 12.4g sugar), 36.3g protein, 224.4mg sodium, 646.1mg potassium
Reference:
@jesslollo – Fitness and Healthy Food Instagrammer
Fadi Malouf – Personal Trainer
