Tag Archives: nutrition

Lebni, A Timeless Tradition, by RaqiSa Living.

Lebni

This Holiday Season, bring good health and flavor to your table with a Timeless Mediterranean Tradition: Lebni.  Enjoyed in homes and restaurants, particularly in Lebanon and Greece, Lebni is a delicious, thick, and creamy yogurt with a sophisticated texture served as a spread or a dip.  As a dip, simply drizzle with olive oil and top with pomegranate seeds. This preparation is both visually beautiful and flavorful, adding just enough sweetness in each bite!  Serve with either pita chips or vegetables.

Remember, Lebni may also be enjoyed as a spread and is a classic breakfast or snack.  Simply spread on pita bread, add fresh tomato, cucumber, fresh mint, and a dash of *salt, and *olive oil (*optional) and voila!

As always we say, “Sah’tain”!  Which means, “To your Health”!

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Three Simple Ways to Use a Single Pomegranate, by RaqiSa Living.

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Fight Cold and Flu Season with the Powerful Properties in Pomegranates! Enjoy our Featured Recipe!

Pomegranates are in abundance, and what a wonderful winter addition this fruit is!  Pomegranates add visual and flavorful interest to our winter fruit options, and they are packed with powerful antioxidants to fight cancer and to boost our immunity.   In the Middle East, pomegranates are a kitchen staple. Children from a young age learn to de-seed these babies like a professional!  (And believe me, nothing makes this RaqiSa Momma more proud than to hear her kids request for, “More pomegranates, please”!)  In addition, pomegranate seeds are used frequently for decoration.  *See our “Baba-Ghanoush Recipe Photo.  So, bring this delicious tradition into your home and start with one single pomegranate and enjoy three simple ways to use the whole pomegranate, today!

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Start by de-seeding the pomegranate.  The easiest way is to cut it in quarters, and open the wedges, letting the seeds fall into a bowl.  It requires some finger work, but kids love it, so if you have kids, recruit them to help!  With the exception of a small handful, keep the rest of the seeds in a baggie and freeze them.

  1. Make pomegranate ice-cubes with fresh lemon.  For extra vitamin C, Squeeze the juice of one lemon and mix with water, then add the set aside pomegranate seeds into each ice cube with pieces of lemon. Enjoy in your favorite flavored or plain bubbly water or add flavor and nutrients in your hot or cold teas.  Speaking of teas…see #2.IMG_3850
  2. In the Middle East, we are known for not wasting our foods! That means, keep the Pomegranate Peels and Freeze them…because once you feel a cold coming on, pull out your peels and boil them to make a delicious tea!  Cover peels with ample water, bring the water to a boil, then reduce to low heat and cover – allow the peels to seep on low for approximately 4 minutes.  To serve, discard the peels, and pour the tea into a cup  and add the lemon and pomegranate ice cubes to cool the tea (and add nutrients). *Optional, add 1 tsp of honey.
  3. We love our yogurt in the Middle East.  It’s got so much to offer for  muscle, bone and gut health because it’s a probiotic, with protein, potassium, and calcium.  So try this recipe as a refreshing sunrise smoothie or a post workout recovery treat featuring the frozen pomegranates.  This smoothie packs a powerful nutrient dense punch. Simply add all the Ingredients into Your Blender and Blend!

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2 Tbls of vanilla yogurt

1/2 cup of non fat milk

3 ice cubes

1/2 of a banana (preferably frozen too)

1 Tbls of frozen pomegranates (plus more to dress the smoothie)

1 tsp of honey (plus more to drizzle on top)

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As always, we say, “Sah’tain”!  Which means “TO GOOD HEALTH”!

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RaqiSa Living: Chilled Mediterranean Lentils and Rice with Caramelized Onions

lentils and rice

M’Judra Byda

A Traditional Lebanese Vegetarian Dish 

Summer grilling is always fun – but as summer drags on, you just might be all grilled out.  To inspire the inner chef in you, I bring to you a versatile dish that in actuality can be served either hot or cold.  A family tradition in most Lebanese homes, this lentil and rice dish is served with a crisp, fresh salad.  (Refer to my “Kicked Up Mediterranean Quinoa Salad” post for my tasty lemon and mint dressing which compliments this dish nicely).

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Ingredients: 3 1/2 Cups of Water, 3/4 Cups of Dried Lentils, 1/2 Cup of Rice,  1 Medium Onion, 1/4 cup (plus 1 TBS) of Olive Oil, 1 TBS Butter,  1 TSP Salt. (Serves Approx. 4)

Instructions: Sauté in 1/4 cups of olive oil 1/2 of the medium (chopped) onion until softened.  Meanwhile, boil 3 1/2 cups of water with 3/4 cups of dried lentils until the lentils are softened (approx. 10 minutes).  Add the sautéed onions with the olive oil, 1/2 cup of rice, and 1 TSP of Salt.  Bring to a boil and stir gently.  Reduce heat to low and cover tightly and cook until the rice is cooked through.  Sauté the other 1/2 of the onion in 1 TBLS of olive and 1 TBLS of butter until caramelized. (*Note, I personally use either a sweet white or red onion, depending on preference)  Serve in a dish and top with the caramelized onions.

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Final thought.  I like this dish because it’s economical.  Think about it…It’s a basic beans and rice dish…AND YET, it is regal enough to be served to the Queen of England herself, (okay in my humble opinion anyway); AND it is heart healthy to appeal to the health and fitness enthusiast.  So please, from my home to your home…Enjoy this (and all our dishes), toward good health, “Sah’tain”!

RaqiSa Fitness: Kicked Up Mediterranean Quinoa Salad

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Fresh, clean, lively, and spicy are my chosen adjectives to describe this delicious, fast and easy salad.  While it is true that the ingredients in this Mediterranean Quinoa Salad are close to that of the traditional Lebanese tabouli salad I grew up enjoying, you will never hear me say, nor will you read in writing that this salad is a “tabouli salad.”  Why?  Because I have too much respect for the labour of love involved in preparing a traditional Lebanese tabouli salad.  Each ingredient traditionally is chopped to perfection, and when assembled together, it takes an artistic eye to know the balance of parsley to cracked wheat. Hailed by my mother as the “Christmas” salad for the balance of green, red, and white hues; this salad doesn’t quite meet the criteria. In fact it is such an involved labour of love, that when I was single, I created “Tabouli Making Parties” with my girlfriends just to share the chopping time and the camaraderie in both preparation and serving.  On one occasion, my dear friend’s husband introduced to me for the first time ever, to serve a jalapeno pepper to individual tabouli portions.  I was quizzical at first. But, I had to try it.  It was such a surprising addition that it made the cut in this quinoa salad.

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Fast forward many years, many jobs, a husband and two children later.  Today I need fast, healthy, and easy.  So, I created this salad to cut the time and with a modern…casual spin.  While I personally can eat a whole bowl, (which I did), it is technically “two” servings.  I also do not use all the dressing for this portion, just to watch my calorie in take, but one could if they really enjoy the flavors…Okay, I used most of the dressing.  In all seriousness, the instructions are to simply assemble all the ingredients together and add the delicious salad dressing.  Serve chilled and enjoy each and every bite.  Prepare to feel alive and energetic.  In fact – it’s the perfect incentive to exercise!

P.S.  I promise, I will share with you my mother’s Lebanese Tabouli recipe, but for now, enjoy this toward good health!

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DRESSING INGREDIENTS: 3 oz of olive oil, Juice of one lemon, 1 crushed garlic clove, 2 pinches of dried mint, salt to taste. *Stir together.
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INGREDIENTS: 1 C of cooked and cooled quinoa, 1 cup of finely chopped parsley, 2 tomatoes finely chopped, 1 Tbs of chopped fresh mint, 1/2 of a small white onion chopped, 1 Jalapeño sliced and served on the side, Salt to taste. *Combine with dressing and fold all the ingredients together.

The FIVE Major Components of Physical Fitness

RaqiSa Fitness

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“One who is physically fit has an enhanced functional capacity that allows for a high quality of life.”  

American Council on Exercise

It is very likely that one of your New Year’s Resolution included getting in shape. But what does that even mean? “Getting in shape” is synonymous with fitness. And while there are several habits one should begin to practice in effort to see rapid results; there is a more pressing issue one must first grasp: what does being “physically fit” entail?

Learn the five major fitness components and measure yourself with this quick quiz to see where you currently stand. On a scale of 1 – 10, (10 being perfect) rate yourself in general terms whether or not this is an area think you excel or where you know you can improve.  This is not a scientific testing, rather a simple method to help you test your knowledge of the five components and  where you believe you currently stand.  The goal is to celebrate your strengths; and acknowledge the areas where you may need to improve. If you are serious about actualizing an improved fitness level, then your goal is to strive to include these five fitness components as you train toward optimal fitness.  I invite you to retake this quiz after 6 months. Share your improvements with me, and I will post it on my blog to celebrate your success!

(Pssst! Great news! Currently we are filming a series of workouts which will cover all five fitness components! In addition watch for a series of guest trainers who excel in various topics to educate you further!)

The Five Major Components of Fitness:

1)  Muscular Strength – How much weight can you handle during a muscle contraction? What is the maximal force your muscle (or a muscle group) can exert during a single contraction? For example, with a basic bicep curl, I am comfortable with 10 lb. dumbbells in each hand, repetitively lifting and lowering.  My maximal weight is closer to 20 – 25  lbs dumbbells in each hand.  In earnest, I am satisfied with this weight.  I will say, as I get older, I will aim to increase this number as it is good for my bones.  Rate yourself in general terms if you don’t have weights.  How many gallons of milk or bags of groceries can you handle before it gets to be too much?  ***To help you further with this, be sure to watch for one of Boston’s leading fitness experts to lead us in a workout to train for muscular strength.  

Your score  (1-10)  ____________

2)  Muscular Endurance – How many push ups or tricep dips can you perform before you become fatigued?  Muscular Endurance is the ability to perform a fitness task repetitively before becoming fatigued.   In effort to increase muscular endurance through exercise, perform exercises with low weight and complete a high number of repetitions. *** Belly Barre and Ball are excellent workouts to improve muscular endurance.

Your Score (1-10) ____________

3)  Cardiorespiratory Endurance – Often referred to as “aerobic fitness;” dancing, swimming, walking, are all ways to improve your cardiorespiratory endurance.  If you are easily winded during any of these basic exercises, then your goal is to build cardiorespiratory stamina. *** Belly Ball and Belly Dance will train for optimal aerobic fitness.

Your Score (1-10)____________

4)  Flexibility – If you are able to move (all) your joints through their full range motion comfortably, then you enjoy optimal flexibility.  Maintaining a level of flexibility is essential to prevent injury.  One of the leading causes of lower back pain,  as well as compromised posture, is due to tight muscles. *** Belly Barre pays close attention to flexibility.  (Never say never, many have learned to do the splits after training effectively in my belly barre classes!)

Your Score (1-10)____________

5)  Body Composition – Lean body mass to body fat ratio. In physical fitness, body composition is the percentages of fat, bone, water and muscle in human bodies.  In essence, you want to have more muscle than fat.  There are a variety of ways to measure body fat which go beyond the scope of this blog.  Learn from your doctor which percentage is best for your body and aim to meet this by watching your diet and training effectively.  Pay special attention to weight-bearing exercises designed to  improve your muscular strength and endurance – doing so elevates your resting metabolic rate – which means you burn more fat at rest!  To be sure, eating healthy is key. *** RaqiSa Lifestyle, provides healthy recipes and insight to give you support as you strive toward a leaner total body composition.

Your Score (1-10)_____________

TALLY YOUR TOTAL SCORE________________

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In Summation: Clearly your total score is meant to be 50. And as long as your doctor has given you the green light, then be assured that no matter how old (or young) you are; no matter what your current fitness level is – if you begin to get serious about your health, and you train in effort to meet all five fitness components, then you will likely be one of the few who can actually put a “feather in their cap” because you will have officially become “more physically fit in 2015!”

To be sure, recognize that each component is equally important; in addition, striving to meet each component will be a life long process.   If it feels too overwhelming, begin by discovering what motivates you to move.   Then layer in these essential components little by little.  Trust that the process will be tough at times – but it’s so worth it.  Keep your eye on what’s important:  “A life time of fitness allows for quality living.”

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RaqiSa Fitness:  We Believe that Strong and Healthy is Beautiful.

The Ugly Truth: My Personal Story about How I Learned the 80/20 Rule.

No matter how you slice it, it's the 80/20 rule.  How much we eat really does matter.  Here I reveal "the ugly truth" about how I learned this lesson the hard way.
No matter how you slice it, it’s the 80/20 rule. How much we eat really does matter. Here I reveal “the ugly truth” about how I learned this lesson the hard way.  Plus, enjoy an easy family favorite recipe:  Americanized Arabic Pizza!

I am going to have a heart to heart with you in this blog. You will learn things about me I have shared with only a select few. With this information, I hope to bring you closer to the possibility that you too can enjoy a certain freedom as you move toward good health and fitness…because, true be told, I am not all proud of this story.

In some respects, I am very fortunate, because I have always enjoyed working out. I think I was born with a rare interest in fitness. In fact, my sister Leila will tell you that I was born “buff.” Admittedly, there are a couple of pictures of me as a three-year old with pretty ripped arms and legs that I seemed to have earned just from “playing.” Unfortunately, my relationship with food is not so impressive.  You see, despite being “set up for success” with loving and supportive parents, I naively fell into the “comparison trap” as a teenager. So as the magazine age of the über thin super model rose, I morphed my once healthy idea of beauty to something über unrealistic…especially for my fit, full-figured, body type.

Maybe you can relate to some of my story.

To achieve this morphed image, I dabbled with crazy fad diets. I invented restrictive methods such as eating all my calories for breakfast and nothing else the rest of the day…only to lose steam come 3:00 pm during softball practice when I needed the energy most. How stupid. But there is more. A couple of the girls on the team thought that if we wore this wet suit contraption that was advertised on TV during practice then we could “sweat off” our excess fat. So, I spent my hard-earned money from my first paying job to buy this ridiculous wet suit thing so I could sweat off my fat, (which I didn’t even have looking back!).

Then it got uglier. I dabbled with bulimia. The worst part for me with bulimia was that it went against my personal commitment to follow Christ…You see, me and God we were (still are) tight. I always talked to God. So when I would throw up, well, I felt  guilty because I knew better….I’d push out the rationals thoughts such as, “how is doing this, honoring the body I was given?” Mind you, I kept talking to God…only, with each conversation I had a lot of explaining to do…I never blamed God or felt abandoned…I just kept praying and seeking throughout my awkward conversations. Seems that God knew my heart and answered my prayers with two significant women: my mother and Wenda. My mother had this gift of encouragement. She never really knew about my bulimia till after the fact…(and let me tell you, I was so ashamed to tell her). But she was fully aware that I struggled with a negative body image and so she constantly reinforced a positive body image saying repeatedly that I was beautiful and perfectly healthy. My figure was like “Sophia Loren” she’d say with her sweet Lebanese accent. “Why be so skinny, anyway?  This is not healthy…and you are gorgeous!” She was the “good cop.” Wenda, well, she was the “bad cop.” Wenda was my childhood best friend and she was tough. She called me out on my bulimia many times. One time she turned off the water so I couldn’t flush the toilet and forced me to confess! I am grateful to have had such support, because with it, I became even more determined to stop.

First step, I began to educate myself. One of the books that really helped me during this time was a book called, “Diet’s Don’t Work,” by Dr. Bob Schwartz. This book helped me move away from the whole “diet” cycle. I imagine we all have that one book that helped us get past a “hump.” This book was mine. Next, I began to study about fitness and exercise. And, the truth be told, a large part of why I even went into the fitness industry as a group exercise instructor (besides loving fitness) was because I wanted to pay it forward. I wanted to be like my mom and tell my students what they probably needed to hear, “You are gorgeous and healthy.” I wanted to be like Wenda and challenge my students…maybe hold them accountable…the solution being fitness.  I wanted to encourage my students to learn to enjoy cooking healthy recipes. I desired, in earnest, to be the one with the microphone sharing the good news of health! Today, with RaqiSa Fitness, this is the mission; this is the message.

But the story is not over.

CRISIS POINT: PUTTING MY MESSAGE INTO PRACTICE

Everything was going pretty well until I became pregnant with my first child and I gained 40 lbs of extra weight, even though I worked out daily. I was fit. Sure. I was fit and fat. I suppose, subconsciously, I thought I could compete with what I ate through exercise.  You see, before that, I really never was over weight. And I was managing my weight smoothly with healthy eating and working out. But with pregnancy all bets were off – the only thing that seemed to make me feel better were: food, sleep, and exercise. In that order. I can remember when my daughter was born, I went for my 6 week appointment and was weighed. Right there and then I realized exactly HOW MUCH weight I put on. I came home, stood in the kitchen and panicked. So, I started a conversation with myself, “Okay. You have 40 lbs of weight to get off. You’ve never had to lose this much. I want it off fast, but healthy. How do I do it?” For a split second bulimia crossed my mind and I felt this fear sweep over me. “No, you’re just going to have to do this.” I told myself. I remembered to keep my priorities straight:  I gave God thanks daily for my baby and my health. I desperately wanted to be a good role model for my daughter like my mother was for me.

Meanwhile, I returned to teaching my classes two days a week. To be honest, when I looked at myself in the mirror, I didn’t recognize myself. On top of it, there were a couple of other women who also just had babies…but didn’t gain weight at all. I felt embarrassed and frustrated with myself. As I was teaching my class, I was also coaching myself. I told myself to just hang in there, to not be hard on myself. I pushed out the negative thoughts. I ate reasonably and weighed myself weekly.

It took me nine months, but I finally arrived to the last 10 lbs. I was at a plateau and tired of being my own coach. I needed someone to help ME. I was also physically tired from being a sleep deprived new mother. By this time, I had stopped breast-feeding, so, I decided that I would try Jenny Craig because the food was prepared; and I needed something easy. I loved it. I loved it because it was a no-brainer, the food was pre-portioned and seeing the portion sizes really helped me. The calories were pre-measure and this was helpful. I learned a lot of methods to “add volume” with “free vegetables” to various foods as well. I was able to lose the weight, but guess what? The day I returned to my svelte pre-pregnancy weight, I found out I was pregnant with my son!!!!! And YES, I gained weight AGAIN!  This time I didn’t panic. I knew that I could get it off myself; and if I needed additional support, I would go on Jenny Craig again, (which I did).

To be sure, I got the weight off and learned many lessons along the way. The first being, “no matter how hard we work out…if we are not mindful of what we put in our mouths, we will gain weight.” Ultimately we need to learn how to have a healthy relationship with food.  Let me be clear that this is by no means a promo for Jenny Craig.  It was simply an option I chose for convenience as a new mother.  My beautiful sister Leila lost over 100 lbs on Weight Watchers and I am inclined to believe this is the best solution for long-term weight loss.  With RaqiSa Fitness, I promote life-style and cooking.  Because the best way to gain control of what we put in our mouths is to fall in love with cooking delicious foods as we measure our portions.

Below, I hope that you will try this delicious and easy Americanized Arabic Pizza; and I hope that you will be mindful of having   the proper serving with a healthy salad to honor your personal portion size meant for your body.  In addition, if you are seeking support, my sister Leila leads a Facebook group called, “Biohacking Glamazons for Weight loss and Well being.”  Request to be added to the group.  Leila also embraces the RaqiSa Message; after all, we shared the same precious mother!

As far as my personal story goes. Well, I hope the parts that will resonate most are to:

1) Learn to love yourself as you educate yourself on health and fitness;
2) Learn to coach yourself;
3) Learn to control your portions;
4) Learn to seek additional support when needed.

So, in my house, when I need to lose some extra weight, my daughter and son have learned to say that “mommy is going on a LIVE-IT…not a DIE – IT.” I explain carefully that I am grateful to be healthy and that good eating actually FEELS better…I feel more ALIVE! I try to let my kids see me enjoy the foods we always eat, but with a portion size that is catered toward weight loss. I try to limit eating out and I try to cook at home. And yes, I still love finding support from friends or professionals who can coach me through as needed.

In summation: It’s the 80/20 rule. What we put in our mouth does matter. Working out is so important because our bodies were MEANT to move and we were designed to have muscle balance to function in life. In addition, exercise lifts our spirits!  RaqiSa Fitness offers fun, flirty, results based solutions to help motivate you to move!  It is my hope that you will learn to enjoy exercise not as a punishment to “lose weight,” but as joy. And if you happen to be full-figured like me…Well, start to believe what my mother said, “You’re Gorgeous!  You look like Sophia Loren!” ….Hey, why not?

What’s for dinner?  Americanized Arabic Pizza!  

Enjoy this fast and easy family friendly recipe in your home today!

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ARABIC PIZZA
1 lb. of ground beef
1/2 cup of finely chopped onion
1 (14.5 oz) can of diced tomatoes (drain excess juice)
1 tsp of salt
1 tsp of cayenne pepper
1 tbls of olive oil

Combine all the ingredients and mix well with hands.
Pat meat mixture to cover a 10” wrap (or tortilla) and place on a baking sheet
Preheat oven broiler and place rack in center
Broil pizza for 4 minutes or until meat is cooked to your preference.
Place Individual Pizza on a Plate and Drain excess liquid carefully.

Serve with Fresh Squeezed Lemon, Tomato, Pickle and Wrap Tightly. Enjoy!
*Add additional cayenne pepper or salt to your taste on individual pizzas.

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RaqiSa Fitness:  We believe that strong and healthy is beautiful!

Make it Mediterranean: Reclaim Your Health with This Recipe.

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Happy New Year!

Momma’s Lebanese healing soup. When I was a single woman, I would come home to see my mother on the weekends; she would have a large pot of this special soup just for me to enjoy through the weekend. After years of teaching me to eat healthy, she had finally arrived – I was fully on board her “health train” and I whole heartedly ate this soup, guilt free. Sometimes she would add Garbanzo beans or potatoes. She was a free spirit like that. I adored most how she oozed her love, and “health facts” into each delicious recipe. I can still hear her say, “The bone marrow has the most nutrients, this is why we use the beef bone marrow!”

I speak every bit to me as to you, when I say that between Halloween and the New Year, surely, treats have passed our way and our system has been compromised.  Together, we may need to gently cleanse our system toward optimal health. Please, enjoy this soup – I recommend one to two days, with at least 2 pieces of your favorite fruit, and a generous handful of your favorite nuts. Drink plenty of delicious water. One of my favorite ways to drink water is to make lemon and mint ice cubes. Adding these ice cubes not only makes your drink look desirable, but chewing the lemon and the mint, once the ice-cube is melted, is a delicious treat. And yes, my mother would tell you to eat the lemon peel too because of the nutrients! “Sah-tain!” May you enjoy this toward good health!

Momma’s Healing Soup Ingredients:

10 cups of Water

1 cup of Beef Broth (optional)

1 Beef Marrow Bone

1 12 oz can of tomato paste

1 Cinnamon stick

1 Small Onion Chopped

2 Cups of cut Green Beans

2 Cups of Chopped Cabbage

2 Cups of Chopped Celery

2 Cups of Chopped Broccoli Florets

1 Cup of Chopped Carrots

1 Cup of Chopped Yellow Squash

Add Salt and Pepper to Taste.

Directions: Simply put all the ingredients together in a large pot, on high heat, bring to a boil, then reduce to medium heat.  Cover, and cook until all the vegetables are tender.

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Gain Perspective…Not Weight

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The Mediterranean Lifestyle enjoys gracious living. Based on the belief that hospitality requires serving fresh, quality, natural foods, the Mediterranean host keeps her pantry prepared to feed her family as well as the unexpected guest. But above all, it is the sincere and welcoming spirit, and the sheer joy, in seeing others enjoy food in good health, that feeds the soul.

Traditionally when you compliment the chef, they will respond to you, “sah-tain” – which means, “to your health.” This is the food perspective seen in the Middle East, “food equals health.” RaqiSa Lifestyle embraces this belief. We believe in serving graciously to all, (including ourselves), with a joyful spirit.  Why not see food as both delicious and as good health?…Gaining this perspective may eventually help you lose the excess weight you may be carrying.

To be sure, training yourself to see food as “health” will take time.  More over, learning to cook delicious foods that happen to be healthy, may tempt you into thinking you can eat more…after all, “it’s healthy,” you may reason.  Well, tis the season to see things differently.  And what better time than the present, especially as the New Year’s Resolution list is likely to be in the making?  May I propose a toast to living a quality life free from constraints?  To help you inch into the “New Year, New You” mode, I offer three seemingly simple rules to live by, followed by one single (and do-able) fitness goal:

1) Eat what you want when you are hungry.  Why waste time eating something you are not even craving?  Within reason, accept that you enjoy certain foods, keeping the portions small.  One time I was craving “Arabic Pizza.”  All week I ate Arabic Pizza.  It seemed that my body needed the carbohydrates and protein and the fresh lemon and tomato in this recipe because I was training for a competition and I was rehearsing routine after routine and I needed “energy.”  Mind you, I am referring to food.  Craving sweets often indicates a lack of sleep (fatigue) or an emotional trigger has been tapped.  Listen to your body and listen to your emotions.  One could easily over eat in an emotional state saying, “Well, you said eat what I want,” and end up bypassing whether or not hunger was even present.  Which leads me to rule #2.

2) Be aware of every bite you are savoring. This may require some planning on your part because we are often eating on the fly and in actuality, we end up consuming more calories than we realize because we are grazing all day long.  If you are a grazer, no problem…simply pause as you graze to really taste the food you are enjoying.  After all we are so fortunate to live in a country with abundant food.  We ought to honor this moment.  Personally, I pray before I eat anything.  (My personal faithful prayer:  “Thank you Jesus for this food; bless the food to my body; bless the hands that prepared this food.  Amen”…I even envision the factory worker who may have assembled a packaged or canned food I am eating as part of the hands who prepared my food!)  As I eat, I try to savor the flavors.  Everyone in my family will tell you that I am a “fast eater.” This is true.  Nonetheless, I do savor my foods…quickly.   But yes, I am working on slowing it down.  (I suppose I should add “Chew at least 30 times!” as a personal goal.)  Still, to be clear, being aware of your eating will also steer you clear from eating while feeling overly emotional.

3) Stop eating when you are full.  This one is tough even for me.  Why?  Because a lot of times I am actually THIRSTY.  I teach several fitness classes a week and if I am not hydrated well enough, I risk losing my measurement of hunger for thirst.  However, the more we are in tune with #2, the easier #3 will be.  May I also suggest that if you are packing a lunch, you can put aside any unfinished food and resume eating again when you are feeling hungry.  This way, you have a measure of how much you have been consuming.  Pack extra fruit and a handful of nuts if you are concerned you may need extra energy.  This is the Mediterranean thinking.  Eat fruits and nuts as snacks.

While these rules seem easy enough, you may need additional support from friends or a computer gadget that helps you keep track of your calories.  To be sure, I too like to have someone on my side rooting me on days I feel weak.  Nonetheless, I believe in this “Mediterranean Thinking” because it is both liberating and healthy.  We all have days we feel more emotional or overwhelmed.  Having loved ones and friends who are on your side is a good thing.  Saved for another blog, I can say first hand that adopting this thinking rescued me from a vicious cycle of fad diets in my younger years.

Finally, I’d like to offer you one and only one “New Year, New You” fitness goal as you strive to gain perspective…and not weight:

MOVE At Least Six Days a Week.  We were MEANT to move.  Our bodies are capable of doing amazing things!  Find whatever helps you get into “move mode,” whether it be good music, a great (RaqiSa;) workout, or simply a walk to enjoy at your leisure.   You are ALIVE!  Honor your body with movement!  Give thanks every day for your precious body and all that it has done for you!  Move because you CAN.  This New Year, I challenge you to commit to doing something at least six days of the week, that involves moving your body throughout the course of a day.  I submit to you that as you make this commitment, and simply begin to “move” you will enjoy many health benefits.  Once you have secured “moving” as a habit, then and only then experiment with intensity and duration during specific movements you enjoy.  *Naturally, watch for upcoming RaqiSa workouts which will help challenge you even further.  But for today, get a pedometer and strive for 10,000 steps a day.  Gather a group of like minded friends for support and make this year exceptional.

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RaqiSa Fitness: Capturing “That Woman.”

Momma

Classic.  Timeless.  Beauty.  

Keep a Healthy Perspective Toward Good Health and Fitness.

My three sisters and I doted on our mother, and that was easy to do. She was a petite, delicate, and elegant mother who demonstrated daily her affectionate motherly love and support with tenderness, yet with an indescribable inner strength. She challenged us to keep a direct course in our lives and to never settle for mediocrity. She was a sweet feminine woman who was passionately in love with her vibrant and cosmopolitan homeland Beirut, Lebanon. She was possibly one of the first Lebanese feminist, certainly that I had ever known. She was a brave woman who ventured alone to America on a scholarship to a Christian University for four years. She fell in love with the American people, yet knew her identity as she served as an unofficial ambassador, to her country, Lebanon. When she returned back to Lebanon she met my father, a charming young military American – they fell in love and married. They traveled the world together and once again, she bravely took on any new country or state she was transferred to with dignity because her feet stayed firmly planted in her Lebanese roots. She passed her passionate spirit and cultural traditions on to each of her five children.

While her children came first, my mother was a career woman, and quite proud to be an associate professor at the Defense Language Institute on the beautiful Monterey Peninsula. She loved to take information, dissect it, then present it so her students could understand and excel. Twice she was honored with the “Teacher of the Year Award.” Indeed, she was a strong, accomplished woman who extended to her children her inner strength, her wisdom, and class. To be sure, with such role modeling, my siblings as I felt fully capable to be anything we desired, we felt beautiful, feminine, strong, and yet graceful.

The RaqiSa Method strives to capture “that” woman through a program that enhances posture, grace, strength as well as RaqiSa style dance filled with a lot passion! It is my sincere desire that as I expand the RaqiSa program and begin to share with you my mother’s pearls of wisdom, her words will resonate with you so that you too will feel beautiful, feminine and fully capable.  We all encounter obstacles in our lives, but I like to think that the disciplined RaqiSa woman is not just training for outer strength….but inner strength as well.

RaqiSa Fitness@TheRaqiSaMethod

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