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 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
by Andrea Bagley | Jun 19, 2013 | Atlanta Personal Trainer, Blog, Body By Fadi, Buckhead Personal Trainer, Cardio, Exercise, Fadi Malouf, Fitness, Health, Motivation, Weight Loss, Wellness
by Andrea Bagley | Jun 17, 2013 | Atlanta Personal Trainer, Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Nutrition, Weight Loss, Wellness
More Lentils Please!!
Lentil Pesto Pasta
Lentil Pesto Pasta
I warned you there’d be more lentil recipes on the way. This one is begging to be made again and again this summer. Now for all you pasta lovers out there who are looking for a way to stay trim and still eat all the refined pasta you want, I’m sorry but I may have misled you a bit. You see, there isn’t actually pasta in this recipe. Even better, there’s lentils! Trust me, after you try this you’ll be thinking how to replace all your pasta dishes with lentils.
Ingredients:
1 ½ c. brown lentils
1 vidalia onion
1 garlic clove, peeled and chopped
1/8 tsp. pink himalayan salt
¼ tsp. ground black pepper
2 c. packed arugula, washed and dried
2 c. packed fresh basil leaves
¼ c. pine nuts
¼ c. extra virgin olive oil
¾ c. diced tomatoes
Preparation:
Rinse lentils and remove any stones. Put them in a pot and cover with water by at least two inches. Peel and halve the onion and add it to the pot. Bring lentils to boiling, then lower to a simmer and cover with a tilted lid. Cook until tender, about 20 minutes. Drain lentils and discard onion. Set aside.
Place the rest of the ingredients (with the exception of the evoo and tomatoes) in a food processor. I have a teeny tiny food processor, so I started in the blender and then finished in the food processor. As the ingredients are blending/processing, add the evoo a little at a time until you get a thick creamy sauce.
Place 1 cup lentils in a bowl, top with ¼ cup pesto, and ¼ cup tomatoes. It will be almost too beautiful to eat…almost. Enjoy, and to your health!
Macros per serving: 468.1k cals, 11g fat (1.5g sat, 4.6g mono, 2.8g poly), 51.3g carbs (18.5g fiber, 8.6g sugar), 20.4g protein, 219.4mg sodium, 0mg cholesterol, 831.5mg potassium
Reference:
Fadi Malouf – Personal Trainer
by Andrea Bagley | Jun 5, 2013 | Atlanta Personal Trainer, Body By Fadi, Exercise, Fadi Malouf, Fitness, Health, Motivation, Uncategorized, Videos
Exercise of the Day
Uni Low Cable Row
Uni Low Cable Row
Learning a new exercise doesn’t begin with how heavy of a weight I can use or with how fast I can get it done; it begins with practicing the proper form. That’s one thing I love about personal training-I’ve been doing certain exercises a certain way for years thinking I’m killing it and then I learn the proper form and I’m like, “Ohhhh, so that’s what its supposed to feel like”.
Today I practiced my uni low cable rows (that’s a one arm, one leg row using a low pulley). This video of me is great not only because I lose my balance (that happens a lot when I work out), but also because I want you all to see how I struggle to keep my chest out and my shoulders down. The reason I do that is because my body wants to pull with my arms, but your lats should be doing the work in this exercise, not your arms.
My not so pretty uni low cable row
Here’s Fadi showing me what its supposed to look like. Looks effortless, doesn’t it?
Fadi doing it the right way
I worked out for an hour at the gym this morning and it took me a good portion of that time to get this exercise right. So, when you get out to the gym today to show off your perfect uni low cable rows, concentrate on those lats and you’ll have a, “ohhhh, so that’s what its supposed to feel like” moment too! Enjoy, and to your health!
by Fadi Malouf | Feb 9, 2013 | Blog, Body By Fadi, Fadi Malouf, Health, Nutrition, Weight Loss, Wellness
