Tag Archives: RaqiSa Habits

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

IMG_3848
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!

RaQuisa SM_Logo_2c-JPEG 2.11.2014 copy

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!

IMG_3849

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)

RaQuisa SM_Logo_2c-JPEG 2.11.2014 copy

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

To Learn More About Us,  Please Visit: http://www.raqisafitness.com 

Subscribe to our RaqiSa Fitness Youtube Channel!

 

Advertisements

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).

IMG_1147

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.

RaQuisa SM_Logo_2c-JPEG 2.11.2014 copy

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

 IMG_2795

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.

RaQuisa SM_Logo_2c-JPEG 2.11.2014 copy

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!

IMG_2788
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.
IMG_2783
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.

Make it Mediterranean. Fast, Easy, and Flavorful, ITALIAN TURKEY SAUSAGE SOUP

IMG_2472

Italian Turkey Sausage Soup

Have you ever been to a restaurant and enjoyed a dish so much that you went home to try to prepare a version of it?  Well, that’s how this recipe came to life.  My son and I use to share a bowl of sausage soup at an Italian restaurant chain, and we liked it so much, that I studied the ingredients and decided to make a heart healthy version.  Keeping the flavors savory and vibrant, yet more heart healthy with the turkey, this recipe has turned out to be a huge hit amongst my girlfriends and my family.

I like to enjoy this soup as a “flat belly” recipe on days I am eating light.  The original recipe included rice, however, to keep the carbs low, I do not add rice.  To turn this into a meal for my family, I serve this with a delicious salad and a slice of freshly prepared garlic bread.  Remember, the wise words of Hippocrates:  “Let food be thy medicine and medicine be thy food.”  This recipe won’t disappoint in flavor, and it contains all the heart healthy ingredients to boot!  “Sahtain!”  – Enjoy this toward good health.

RaQuisa SM_Logo_2c-JPEG 2.11.2014 copy

Italian Turkey Sausage Soup

Ingredients:

1 lb of Sweet Italian Turkey Sausage

1 cup of chopped white onion 

1 cup of chopped carrots 

1 cup of chopped celery

2 cups of chopped fresh spinach

1 – 2 cloves of chopped garlic

2 boxes of Organic Chicken Stock (32 FL OZ) 

Shredded Cheese (to taste)

Red Pepper Flakes (to taste)

Directions:

Lightly brown the turkey on medium.  Add all the other ingredients together and bring to a boil on high.  Reduce heat to low and allow time for all the vegetables to soften.  (Approx 20 minutes). Add your favorite cheese and Red Pepper Flakes to taste.  *Note, depending on which chicken stock you choose, additional salt is not necessary.

Be sure to “Like” RaqiSa Fitness on Facebook – Or Follow Soraya Doherty @RaqiSaFitness for more health and fitness tips!

RaqiSa Fitness: Develop These Five Easy Fitness Habits

soraya197
“Health is like money, we never have a true idea of its value until we lose it.”  – Josh Billings

Fitness is about your health.  It’s about your well being. You do not have an imperfect body; and a fitness program is not a punishment for an imperfect body. Nope. Love your body; it’s the only one you’ve got. Rather, fitness is an investment in you.  If you struggle with motivation, begin to take steps toward making fitness a habit.  Choose to redefine your whole approach to fitness with these five easy habits, so on days when you feel unmotivated, you can stare it the face and say, “Nope. This is just what I do.”

Supposedly, it takes a minimum of 21 days to develop a habit.  But I say go the distance and commit to 30 Days.  You will go through a “honeymoon phase” where it’s easy, but it’s when it gets tough that you will need to rely on the key strategies.  I believe in these habits and practice them myself.  In fact, I am inclined to believe that most athletes you admire subscribe to these fitness habits.  Now it’s your turn.  Commit to These Five Fitness Habits toward a more focused and fit you for 30 Days:

1) MAKE A 10 MINUTE MINIMUM RULE– Consistency is key.  Commit daily to doing a minimum of 10 minutes of exercise.  Do something. Anything. 10 minutes of something is better than nothing! In fact, don’t go to bed until you have done SOMETHING. Begin to make exercise just “what you do.” As long as your doctor gave you the green light, you aren’t going to break! You will be surprised by the muscle tone you can enjoy rather rapidly simply by doing something e.v.e.r.y.d.a.y. Remember, you have all of eternity to “rest.”

2) CHOOSE TO RESPOND TO YOUR FEELINGS WITH A HEALTH OR FITNESS SOLUTION – Feeling overwhelmed? Try grabbing weights or begin a muscle training class and notice how centered you feel. Feeling irritable? Pay attention to your nutrition. Feeling restless? Go for a walk or a run. Listen to your breath as you move. Feeling worried? Draw inward to your breath and practice deep diaphragmatic breathing.

3) CREATE VISUALS –  Post daily a visual list of your objectives. (Post it somewhere so you can see it!) Doing so will help you keep the course more vibrant and alive. Or create a check list of a variety of exercises that work various muscles and actively check off (one by one) a goal you have accomplished for the day or week.  Keep it positive.  Write a note to yourself at the top of your calendar. If you belong to a gym, think outside of the box and try new group class.  If you workout on-line, review a list of workouts and post which you’d like to try so you can see it.  To keep you encouraged and your perspective healthy, have a friend take a picture of you doing something active, where you feel alive and energetic and post it as a refreshing reminder of  your love for good health and fitness.

4) CHOOSE TO STOP MAKING EXCUSES AND BE HONEST WITH YOURSELF – Nothing has power over your health and fitness plan unless you give it power. Look excuses head on and toss each one in the path far away. This is how you begin to develop WILL POWER.  Coach your way out of a bad thought. That’s right – become your own best coach – It’s great to read up on other people who are inspirational. Most, if not all, have developed an inspirational inner voice that they keep alive. Now its your turn; develop a few key phrases that resonate with you. Figure out what your objective is and tell yourself you can do it. I walk around the house talking to myself all the time! My childhood nick name is “Siso” (See – So) and for some reason when I am having a coaching time, I am “Siso” all over again! Maybe because of the young athlete I remember myself to be! Keep your pep talks optimistic and solution oriented!

5)  CHOOSE TO FOSTER YOUR DETERMINATION:  GET RIGHT BACK UP WHEN YOU FALL – You will succeed; you will fail, trust the process, nonetheless.  The word “determination” is just so lively!  Truthfully, no one can give it to you, this is something you must relish and develop on your own.  Ironically, the more you participate in a fitness program, the more your determination is exercised. 

RaQuisa SM_Logo_2c-JPEG 2.11.2014 copyKEY STRATEGIES TO HELP YOU SUCCEED:  1)  Progress slowly – I am going to give the new exerciser both a word of advice and some good old-fashioned, tough love:  Doing too much exercise too soon may deter you from the point of enjoying fitness. I have seen it countless times in my fitness classes…new or returning participants will take back to back classes, or overload the first week – never to return again. Strategize wisely and begin to develop a love for how great it feels to be fully alive.  2)  Remove obstacles that may draw you away from your objective.  For example, going on a media fast may be a solution for many as it may be the one obstacle that is preventing you from actualizing many of these habits.  3) Narrow The List – Pick one of two to master initially if it feels too overwhelming.  Or choose one habit that resonates with you the most.

Be sure to LIKE RaqiSa Fitness on Facebook or Follow This BLOG

RaqiSa Fitness:  We Believe Strong and Healthy is Beautiful