If you live an active lifestyle, balance is key, which means fuelling your body with the right food to achieve your fitness goals. In our new Food Log series, we take a closer look at our regional influencers’ daily diets.
This week, nutritionist and personal trainer Chloe Moir is assessing Lebanese fashion designer Rami Kadi’s food log. In general, the Style.com/Arabia—DDFC Fashion Prize finalist’s diet is on point and so is his daily fitness routine, which includes circuit training. However, there are a few changes that can help him reach his goal of building more muscle mass.
Chloe Moir has a double major in Human Nutrition and Sports & Exercise Science and over three years of experience working as a nutritionist and personal trainer in New Zealand. She teaches her clients to make healthy choices and small lifestyle changes that help them achieve their personal goals. Moir is based at SMART Fitness Dubai as the lead nutritionist and personal trainer. She also has a blog where she shares nutrition tips, her views on current health trends, and delicious, nourishing recipes.
Shake made with 0% milk, oats, 1 scoop of peanut butter, and dates.
Our nutritionist says: It’s great that Rami is including fruit and vegetables in his diet and that he’s eating regular meals, which is often a problem among people with hectic schedules. Considering Rami’s goal of gaining muscle mass and the fact that he is training everyday, I suggest that he include more protein throughout the day.
Breakfast is a great place to start, as following an overnight fast, it is best to fuel your body with protein and fat and save the carbohydrates for lunch or post-workout. I recommend starting your day with a high quality protein source, such as eggs. Add in some healthy fats, such as avocado, and top it off with fresh vegetables, such as cherry tomatoes.
If he can’t part ways with his morning smoothie, he should try switching it for a blend of berries, almond milk, spinach, avocado, and a scoop of natural Greek yoghurt. His current smoothie is quite high in carbohydrates and low in protein, which is why I’ve suggested more protein and more quality fat sources with added antioxidants. I’ve switched the milk to natural Greek yoghurt to provide a higher quality protein source and also probiotics for a healthy gut. I’ve also replaced the peanut butter with almond milk and avocado; both provide high quality fat and also vitamins and minerals that peanut butter doesn’t contain. Berries are great in a smoothie as they are loaded with antioxidants and add a sweet yet tart taste.
Smoked salmon filet with sweet mashed potato and a rocket and mushroom salad with Parmesan cheese and lemon oil sauce.
Our nutritionist says: Sweet potatoes are a great source of carbohydrates; not only do they provide beta-carotene and antioxidants, they’re low glycemic index (GI) carbohydrates, meaning they are slowly digested by the body and cause a gradual release of sugar into the blood. Low GI carbohydrates are great for keeping you full for longer, stabilizing blood sugar, and also for reducing those annoying 4pm sugar cravings.
One cup of fresh fruit salad.
18 pieces of maki/sashimi with San Pellegrino and 2 green tea mochis.
Our nutritionist says: I like that Rami bases his evening meal around a source of lean protein, and this is something that everyone should be doing. Protein is vital for muscle repair and the rebuild process that primarily occurs while you are sleeping. It also makes you feel full and satisfied, and prevents late night snacking.