BRING IN SPRING 2016 WITH YA 7ELWEEN! GET FIT FOR LIFE
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MARCH 2016 | ISSUE 02
YA 7ELWEEN Magazine DOUBLE YOUR ENDURANCE Plans for getting fit this Spring Train smarter Eat healthier Run easier
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BEST FOOD FOR PICNICS CARBOHYDRATES & PROTEIN MEAL PAGE 16
EXCLUSIVE!
POETRY BY MR.OMAR CHEBLI
Spring, A New Life! PAGE 09
DR. L. AJAKA MARCH 2016 | $0.00
WHY DOES SPRING MAKE US HAPPY 06 | APRIL KHAN
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YA7ELWEEN
CONTENTS RUNNING + FITNESS + FOOD
04 WHY DOES SPRING MAKE US HAPPY?
Feeling like you have an extra pep in your step? This is why!
06 A DESCRIPTION OF SPRING A description like no other!.
08 THEY SAY WHY
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GET FIT CHALLENGE
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EXCLUSIVE!
A FORWARD FROM DR. H. FARHAT 19 THE DECONSTRUCTION OF A SMOOTHIE
Here's how to construct the best smoothie@
16 RECIPES Bring in Spring with a bunch of healthy recipes!
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21 TEAR OUT EXERCISE CHART Sweat is fat crying!
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WHY DOES SPRING MAKE US HAPPY?
FEATURED
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GET FIT A THOUSAND MILE CHALLENGE
How the challenge works:
1. On Mondays, Wednesdays, and Fridays you’ll do strength workouts that work your entire body. Mondays also target your arms. Wednesdays also target your legs. Fridays also target your core. 2. You’ll do the same Monday, Wednesday, Friday workouts each week for the entire month, each week using incrementally heavier dumbbells. For example, if you did 10-pound goblet squats on the first Monday of the challenge, aim to use 12-pound dumbbells in week two. If you don’t have access to dumbbells in the weights you need, you can add extra sets to your workout instead. 3. When selecting a weight to start with, there’s a simple rule of thumb: Choose a weight you can lift with perfect form for the number of reps prescribed plus one or two more. If you think you can do more than two additional reps with perfect form, you should use heavier weights. 4. Saturdays are for cardio. You will choose the exercise you most enjoy — running, swimming, biking, elliptical, rowing, etc. — and we will give you guidelines for time and intervals.
Quick Workout Plan
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P I C N I C
RECIPES 16 SPINACH FATAYER CHICKEN BERRY SALAD SMOOTHIES
WONDERFUL PICNIC RECIPES
FEATURED RECIPE Artistry Meets Precision
SPINACH FATAYER Mezze is more than just food, it's a way of life. Learn secrets to the art of grazing with this tasty recipe. Preparation Time 25 minutes Cooking Time 25 minutes Ingredients (serves 20) tbs sumac (see note) 500g baby spinach, finely chopped 1 small vine-ripened tomato, finely chopped Olive oil, to brush Lemon wedges and labne (see note) dusted with sumac, to serve Fatayer dough 250g (12/3 cup) plain flour, sifted 1/2 tsp dried yeast Method 1. To make dough, combine flour, yeast and 1 tsp salt in a large bowl. Gradually add 160ml (2/3 cup) lukewarm water and stir to form a dough. Knead dough on a lightly floured work surface until smooth, adding a little more flour if too sticky. Place in a lightly oiled bowl, cover with plastic wrap and set aside to prove for 1 hour or until almost doubled in size.
2. Meanwhile, to prepare filling, place onion, sumac, spinach and tomato in a large bowl. Season with salt and stir to combine. Drain in a large sieve over a bowl, pressing down with the back of a spoon to remove excess moisture. Discard liquid and set aside. 3. Preheat oven to 200C. Line 2 large oven trays with baking paper. Divide dough into 20 and cover with a clean tea towel to prevent dough drying out. Roll a portion into a ball on a lightly floured work surface, then, using a floured rolling pin, roll out until 4mm thick. Place 1 packed tablespoon filling in centre, then fold in dough from 3 sides to form a triangular parcel. Press edges together with fingertips to seal and place on prepared trays. Repeat with remaining dough and filling. 4. Lightly brush fatayer with oil, then bake for 25 minutes or until golden and cooked through. Cool. 5. Transfer to a platter. Serve with lemon and labne dusted with sumac. Notes Sumac is a reddish-brown, sour ground Middle Eastern spice available from supermarkets. Labne, available from delis and supermarkets, is drained yoghurt. Fatayer are small savoury pies. Like many other mezze dishes, they come in a variety of shapes with different fillings and names. These ones are filled with a spinach and herb mixture, seasoned with sumac and flavoured with finely chopped onion. Allow an extra hour to prove the dough.
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YA7ELWEEN
SPRING EDITION
BETTER, FASTER, AND STRONGER By Dr. H. Farhat YOU WERE BUILT TO TACKLE THE WORLD. YOU ARE NOT THE CHEERLEADER FOR SOMEONE ELSE. YOU ARE NOT MEANT TO SIT ON THE SIDELINES. YOU WERE BUILT TO CREATE YOUR OWN LIFE AND CHALLENGE YOURSELF DAILY. GO OUT THERE AND TACKLE TODAY, I BELIEVE IN YOU.
TAKE RISKS. INACTION IS AS MUCH OF A RISK AS ACTION.
DR. H. FARHAT MD.
KEEP IT 7ELWEE!