Health & Nutrition

Tips to Boost your Immune System

posted by FitnessFirst Team January 14, 2018 0 comments

We all know that during the colder months of the year, we are more prone to being sick and a little run down. We always try our best to stay healthy with a lifestyle change or start an exercise regime, but most of the time we tend to fall off the wagon a little when it comes to holiday time and before summer.

There are so many different ways in which you can boost your immune system and be on the top of your game for health. Having a correct and balance diet of proteins, fats and carbohydrates, having the correct intake of vitamins and minerals, amino and BCAAs. Making sure you get the correct hours needed of rest and sleep a day (minimum of 7 hours). Having a healthy balance between work and social life, this helps to reduce the level of stress you feel and place over yourself.

If one of these factors was to change, it would affect your who cycle of being healthy. We all know when you’re tired; your brain doesn’t work to its’ full potential, you don’t eat enough, well enough of the right foods and resort to eating quick and easy food, such as prepared meals and junk food. Such foods don’t have the correct amount of vitamins and minerals needed for the body, and mostly have the bad fats and complex carbohydrates (such as fast foods, fried food, deep fried food, pasta, potato, bread).

Having a healthy working immune system can help to decrease your risk of diseases such as cancer, diabetes and heart diseases.

What can I do to boost my immune system?

It’s very simple just follow these simple guidelines:

  • Don’t smoke.
  • Eat a diet high in fruits and vegetables.
  • Reduce/eliminate refined sugars.
  • Exercise regularly.
  • Maintain a healthy weight.
  • Get adequate sleep.
  • Try to minimize stress.
  • Keep your lymphatics moving – just move with a few daily exercises, drink plenty of water, and eat healthy food.

We are only human, no one is perfect, but if we can stick to simple outlines of the guidelines given, we can decrease the risk of diseases and infections and prolong our life cycle.

Sharon Reid
Fitness Manager
European Business Centre

Health & Nutrition

Immune Boosting and Detox Shakes

posted by FitnessFirst Team January 10, 2018 0 comments

Alleviate sickness by having shakes during peak times of the year when sickness tends to strike, these would primarily be during the holidays and just before summer starts.

Due to the fact that we let ourselves get run down and become weak causing our white blood cells numbers to become low, our bodies allow growth of bacteria causing the illness.

We may also catch a cold from other people like family members and work colleagues, as well as a change in the weather – going from hot to cold quickly. Our bodies are not built for this type of quick change and needs time to adapt.

Detox is a good and healthy way for the body to get rid of any impurities, and can help with the functioning of organs and other body functions.

The quickest way the body can absorb vitamins, minerals and nutrients is through food, especially shakes.

To boost your immune system simply try one of these shakes, and feel the benefits.

Immunity Boosting Shakes | Fitness First Middle East

Immune Boosting Smoothie

The best time to take this smoothie is first thing in the morning. The ginger helps with detox, and the remaining ingredients help with protein intake and energy.


1/2 banana 45 g
1/4 cup Greek yogurt 65 g
1 cup unsweetended almond milk 250 ml
2 tbsp vanilla whey powder 25 g
1 tsp honey 5 ml
1/4 tsp freshly grated ginger 1 g


Place all ingredients in a blender and process until smooth.

Detox Drink

Best first in the morning and last thing at night when your body is resting so the ingredients can work their magic.


1/2 cup coriander leaves 30 g
2 tbsp vanilla protein powder 25 g
1 cup baby spinach 30 g
½ chopped Lebanese cucumber 100 g
1 chopped pear 100 g
2 tbsp lemon juice 40 ml
½ tsp fresh ginger grated 2 g
1 cup water 250 ml
ice cubes


Place all ingredients in a blender.

Blend for 1 minute – stir, then blend again for another 30 seconds, or until smooth.

Recovery Drink

Take this recovery drink once you have been sick or the moment you start to feel better. This drink is best to take when you’re getting back into full recovery. It also helps to boost white blood cells and replace all of the minerals and vitamins lost while being under the weather.


1 peeled orange 130 g
¼ cup plain Greek yoghurt 65 g
1 cup pineapple juice, unsweetened 250 ml
½ cup water 125 ml
2 tbsp vanilla whey powder 25 g
ice cubes


Cut orange into pieces and place in a blender with remaining ingredients.

Process until smooth.

Super Green Smoothie

This super green smoothie is great for a breakfast or after a workout to replenish salts and minerals lost through a workout or overnight while sleeping.


300 ml milk of choice
1/2 frozen banana
1/2 lime juiced
1 tbsp oats
2 tbsp vanilla whey powder
2 tsp super greens
5 cubes ice


Put everything in the blender except for the super greens, process until well combined.

Pour half the smoothie out into a glass.

Blend the remaining smoothie mix in the blender with the super greens, with some more ice.

Pour both smoothies together and enjoy.


Sharon Reid
Fitness Manager
European Business Centre

Health & Nutrition

تندرلوين مع صلصة الفيردي

posted by FitnessFirst Team June 12, 2017 0 comments


قطعة لحم من الخاصرة – تندرلوين
كجم من البقدونس المفروم
جرام 500 من الحبق المفروم
جم 500 من الكزبرة المفرومة
جرام 500 من البصل المقطع على شكل مكعبات
جم 200 مستردة ديجون
جم 30 ثوم
رشة من خل التفاح
 مل  200 زيت زيتون

توضع قطعة لحم الخاصرة على درجة حرارة مرتفعة للحصول على صدمة وتُطهى في الفرن للوصول إلى درجة التسوية المرغوبة

تُوضع الأعشاب المفرومة وزيت الزيتون والمستردة في الخلاط ويتم مزجهم للحصول على معجون من المزيج

تُخرج قطعة اللحم من الفرن ويُضاف البصل وتضبط النكهة بإضافة الخل

وصفة مقدمة من بورا pura.ae


Health & Nutrition


posted by FitnessFirst Team June 12, 2017 0 comments


ملعقة طعام زيت زيتون
 بصلة ½ بنية أو بيضاء مقشرة ومقطعة بشكل مكعبات
 فص ثوم مهروس
 فليفلة حلوة متوسطة خضراء أو حمراء مقطعة
أكواب 4 من الطماطم الناضجة المقطعة على شكل مكعبات، أو علبتين (14 أوقية لكل علبة) من الطماطم المقطعة
 ملعقة 2 طعام من معجون الطماطم
ملعقة صغيرة من مسحوق الفلفل الحار – المعتدل
 ملعقة صغيرة كمون
ملعقة صغيرة بابريكا
رشة من الفلفل الحريف – ويمكنك إضافة المزيد للحصول على مذاق حار
رشة من السكر
ملح وفلفل بحسب الرغبة
 ملعقة ½ طعام من البقدونس الطازج المقطع اختياري، للتزيين


       تُسخن مقلاة عميقة وكبيرة أو طاسة سوتيه على درجة حرارة متوسطة، ويُسخن بها زيت الزيتون على حرارة هادئة. تُضاف شرائح البصل المقطعة وتترك لعدة دقائق حتى تلين. يُضاف الثوم مع الاستمرار في التقليب حتى تظهر رائحة المزيج

   تُضاف الفليفلة الحلوة وتُقلب لمدة 5 – 7 دقائق حتى تلين

 تُضاف الطماطم ومعجون الطماطم بالطاسة، وتقلب حتى تختلط بالمزيج. تُضاف التوابل والسكر وتُقلب جيداً ويُطهى المزيج على نار هادئة لمدة 5 – 7 دقائق حتى يتكثف ويقل حجمه، ويمكنك عندئذٍ تذوق المزيج وإضافة التوابل حسب رغبتك. يُضاف الملح والفلفل بحسب الرغبة، ويمكن إضافة المزيد من السكر لجعل مذاق الصلصلة أكثر حلاوة، أو إضافة المزيد من الفلفل الحريف للحصول على مذاق حار (توخ الحذر أثناء إضافة الفلفل الحريف لأنه حار للغاية)

  تُغطى الطاسة، ويُترك المزيج ليُطهى على نار هادئة لمدة 10-15 دقيقة. ويُراعى الانتباه إلى الطاسة للتأكد من ألا تقل كمية الصلصة كثيراً، حيث قد يؤدي ذلك إلى حرقها

   يُزين الطبق بالبيض المسلوق والبقدونس المقطع، حسب الرغبة. ويمكن تناول الشكشوكة على الإفطار أو السحور. وتُقدم على الإفطار مع خبز مقرمش ساخن أو الخبز الشامي الذي يمكن غمسه في الصلصة (في حال الإصابة بحساسية الجلوتين أو الاحتفال بعيد الفصح، لا تتناول الخبز). وتُقدم على السحور مع سلطة خضراء للاستمتاع بوجبة خفيفة وسهلة

وصفة مقدمة من بورا pura.ae


Health & Nutrition

Tenderloin with Salsa Verde

posted by FitnessFirst Team June 12, 2017 0 comments


  • Tenderloin beef
  • 1kg parsley, chopped
  • 500g basil, chopped
  • 500g coriander, chopped
  • 500g onion, finely diced
  • 200g Dijon mustard
  • 30g garlic
  • pinch apple vinegar
  • salt
  • 200ml olive oil


  • Seal the tenderloin and cook in the oven to desired doneness
  • Place chopped herbs, olive oil, garlic and mustard in robo coupe and blend to a paste
  • Remove and add the onions and correct the seasoning with the vinegar

Recipe provided by Pura pura.ae

Health & Nutrition

How to make Shakshuka

posted by FitnessFirst Team June 12, 2017 0 comments


  • 1 tbsp olive oil
  • 1/2 medium brown or white onion, peeled and diced
  • 1 clove garlic, minced
  • 1 medium green or red bell pepper, chopped
  • 4 cups ripe diced tomatoes, or 2 cans (14 oz. each) diced tomatoes
  • 2 tbsp tomato paste
  • 1 tsp chili powder (mild)
  • 1 tsp cumin
  • 1 tsp paprika
  • Pinch of cayenne pepper (or more to taste– spicy!)
  • Pinch of sugar
  • Salt and pepper to taste
  • Poached eggs
  • 1/2 tbsp fresh chopped parsley (optional, for garnish)


  • Heat a deep, large skillet or sauté pan on medium. Slowly warm olive oil in the pan. Add chopped onion, sauté for a few minutes until the onion begins to soften. Add garlic and continue to sauté till mixture is fragrant.
  • Add the bell pepper, sauté for 5-7 minutes over medium until softened.
  • Add tomatoes and tomato paste to pan, stir till blended. Add spices and sugar, stir well, and allow mixture to simmer over medium heat for 5-7 minutes till it starts to reduce. At this point, you can taste the mixture and spice it according to your preferences. Add salt and pepper to taste, more sugar for a sweeter sauce, or more cayenne pepper for a spicier shakshuka (be careful with the cayenne… it is extremely spicy!).
  • Serve tomato sauce and style poached eggs on top of the tomato sauce. Garnish with the chopped parsley, if desired.
  • Shakshuka can be eaten for Iftar or Suhoor. For Iftar, serve with warm crusty bread or pita that can be dipped into the sauce. For Suhoor, serve with a green side salad for a light, easy meal.

Recipe provided by Pura pura.ae

Turkey Meatloaf
Health & Nutrition

رغيف لحم الديك الرومي

posted by FitnessFirst Team June 6, 2017 0 comments


ملعقة واحدة كبيرة من زيت الزيتون

بصلة واحدة كبيرة، مفرومة فرماً ناعماً

فص ثوم واحد مهروس

ملعقتان كبيرتان من مستردة ديجون

ملعقتان صغيرتان من معجون الطماطم

 جرام 500 من لحم الديك الرومي المفروم

بيضة كبيرة مخفوقة

 مل 50 من صلصة الباربيكيو

ملعقة أو ملعقتان كبيرتان من البقدونس المفروم جيداً

 يُطهى البصل لمدة 8-10 دقائق حتى يصبح ناعماً. ثم يُضاف الثوم والمستردة ومعجون الطماطم ويُقلَّب الخليط حتى يمتزج جيداً. وبعد ذلك يُترَك الخليط حتى يبرد

يوضَع لحم الديك الرومي المفروم والبيض وخليط البصل البارد في وعاء كبير ويُتبَّل جيداً. وتُخلَط جميع المكونات جيداً حتى تمتزج، ثم تُصبّ في صينية شواء مستطيلة مبطنة. يتم وضع الخليط في الفرن حتى اكتمال الطهي

يُنثَر صلصة الطماطم على رغيف اللحم، واستمتع بالطعم الشهي

وصفة مقدمة من بورا pura.ae

Turkey Meatloaf
Health & Nutrition

Turkey Meatloaf Recipe

posted by FitnessFirst Team June 6, 2017 0 comments


  • 1 tbsp olive oil
  • 1 large onion, finely chopped
  • 1 garlic clove, crushed
  • 2 tbsp Dijon Mustard
  • 2 tsp tomato purée
  • 500g turkey mince
  • 1 large egg, beaten
  • 50ml BBQ sauce (homemade)
  • 1-2 tbsp roughly chopped parsley

Cook the onion for 8-10 mins until softened. Add the garlic, mustard and tomato purée, and stir until combined. Set aside to cool.

Put the turkey mince, egg and cooled onion mix in a large bowl and season well. Mix everything to combine, then pour into a rectangular lined roasting tin. Bake until cooked

Spread tomato sauce over the meatloaf end enjoy.

Recipe provided by Pura pura.ae

Health & Nutrition


posted by FitnessFirst Team June 6, 2017 0 comments


 ثمرتان أفوكادو ناضجتان

 ثمرة طماطم، منزوعة البذر ومقطعة مكعبات

ربع فلفل أحمر حار صغير

30 جم كزبرة مقطعة

 ليمونة معصورة

 كراث أندلسي مقطع

.يُوضع الأفوكادو في وعاء ويُهرس إلى قطع كبيرة. تُمزج بقية المكونات معه بشوكة

وصفة مقدمة من بورا pura.ae

Health & Nutrition

How to Make Perfect Guacamole Recipe

posted by FitnessFirst Team June 6, 2017 0 comments


  • Guacamole
  • 2 avocados, ripe
  • 1 tomato, de-seeded and diced
  • ¼ small hot chili
  • 30g coriander chopped
  • 1 lime, juice
  • 1 shallot, diced
  • sea salt

Put the avocado in a bowl and crush into large chunks

Fold in the remaining ingredients with a fork

Recipe provided by Pura pura.ae


Health & Nutrition

بروتين الشوفان

posted by FitnessFirst Team June 1, 2017 0 comments


50g الشوفان
50g  مسحوق البروتين الفانيليا 
30G حليب اللوز
30G المياه
30G التوت

امزج الشوفان ومسحوق بروتين الفانيليا وحليب اللوز والماء

 ضع في البراد على مدى الليل. صب على التوت. استمتع

وصفة مقدمة من بورا pura.ae

Health & Nutrition

حلوى الشوكولاتة الصحية

posted by FitnessFirst Team June 1, 2017 0 comments


كوب 1 ½ زبدة اللوز
كوب ½ الشوكولاته
كوب ½ زيت جوز الهند
كوب 1/4 شراب القيقب النقي
ملح البحر
اللوز المحمص


جهز 12 كوب من أكواب الكعك المبطنة

في وعاء للميكروويف أو على النار، ذوب زبدة اللوز الشوكولاته مع زيت جوز الهند. أضف شراب القيقب النقي و حرك المزيج حتى دمجها بالكامل

قسم الخليط بالتساوي بين أكواب الكعك المبطنة. قم بتزيين الكوب باللوز المحمص، إذا رغبت في ذلك. قم تبريد أو تجميد. ثم يرش  بملح البحر، إذا رغبت في ذلك

وصفة مقدمة من بورا pura.ae

Health & Nutrition

Protein Overnight Oats

posted by FitnessFirst Team May 31, 2017 0 comments


  • 50g Oats
  • 50g vanilla Protein powder
  • 30g Almond milk
  • 30g Water
  • 30g Berries

Mix the oats, vanilla protein powder, almond milk and water.

Chill over night. Pour on top of the berries. Enjoy!

Recipe provided by Pura pura.ae

Health & Nutrition

Healthy Chocolate Fudge

posted by FitnessFirst Team May 31, 2017 0 comments


  • 1 ½ cups almond butter
  • ½ cup chocolate
  • 1/2 cup coconut oil
  • 1/4 cup pure maple syrup
  • Sea salt, to top
  • Roasted almonds, to top 


Line a 12 count muffin tin with six-muffin liners and set aside.

In a microwave safe bowl or stovetop, melt your chocolate almond butter with coconut oil. Stir through your pure maple syrup and mix until fully incorporated.

Divide mixture evenly amongst the lined muffin cups. Top each cup with an almond, if desired. Refrigerate or freeze. Once firm, sprinkle with sea salt, if desired.

Recipe provided by Pura pura.ae

Fitness & Training

Plan Smart Get Results during Ramadan

posted by FitnessFirst Team May 30, 2017 0 comments

If you`re thinking to have a Ramadan fat loss plan, killing yourself in long cardio sessions, training when you`re fasting, pushing your limits over 100% everyday, you are wrong.

The perfect formula for great results in sports, wellness and fitness should be designed in a perfect balance.

Ramadan is a perfect time to have a smart plan and get great results. We have selected 3 important keys to help you in your fitness journey during Ramadan 2017.

1st – Smart workout routine periodization

Your workout plan should be well prepared respecting your actual nutrition and based on what you wish to achieve. Ramadan is a time when we could name as a “recovery season”.  Imagine yourself being a high performance athlete and take your workout plan with a commitment of a professional elite player. During Ramadan you should not stop exercising, however we advise your training sessions to be on lower intensity and volume at this month.

Your body actually requires times to recover and to slow down, Ramadan is the perfect time you can manage to train in lower intensity and still get great results.

Note: MYZONE belt plays an important role to manage your workout session and help you to know limits.

2nd – Ramadan is time to socialize, but don` t go to far and avoid regrets.

The season of delicious, taste, heavy, full of fat and refined sugar traditional food. Surrounded from family and friends. We can easily get lost and regret right after Eid El Fitr. Understanding how to balance your choices will help you to keep on track and select the right portions you can allow yourself to enjoy this season. A great advise is to alternate the days you will stick with healthy meals and those days you can be allowed to cross the line to enjoy yourself. It`s important to remember the quality of what you eat and to know what will strongly affect your performance at the gym as well as your results in short and long term. Balance your choices and you will finish this season feeling and looking great.

3rd – Sleep well!!!

When it comes to Ramadan, sleep is very important and can have a direct affect on your results.

A great night in bed means 3 steps ahead to achieve your fitness goals. Take it serious and you will be wow impressed with changes that may occur to your body. Energy high up, control food cravings and reduce cortisol levels. Sleep is completely connected with stress control. High levels of cortisol is the poison of modern society.  It can cause heart disease, diabetes, high blood pressure, osteoporosis and the list can go further.

Cortisol is also responsible for your belly fat, the one you’ve been working so hard to burn it. The best way to reduce cortisol levels is having a quality night sleep.

Switch off all lights, Instagram, Snapchat, mobile phone, TV and give yourself an extra 2 to 3 hours night sleep. Plan for 7-8 hours deep sleep. I know it’s hard but believe me! You will remember this advice for a life-time if you allow yourself to try!

Each goal comes with a different strategy and it`s important to understand what are your need are. Fitness First has a team of professionals that can help in your journey to organize the perfect workout routine, manage your nutrition and understand the importance of recovery.

Bruna Diniz
Fitness Manager
Uptown Mirdif Ladies 

Mindful Eating
Health & Nutrition

8 Steps to Mindful Eating During Ramadan

posted by FitnessFirst Team May 30, 2017 2 Comments

After a long day of fasting, it’s very easy to overeat at Iftar time and not focus on what you’re eating due to hunger and thirst. After all, we all don’t want to gain weight during Ramadan and would like to lose a few pounds or at least maintain our weight.

Ramadan is a time when it is most important to practice patience and mindful eating noting the health benefits and rewards it brings. Here are some steps to help you eat mindfully during this holy month.


This ancient practice can transform the way you think about food and set the stage for a lifetime of healthy eating.

Like most of us, you’ve probably eaten something in the past few hours. And, like many of us, you may not be able to recall everything you ate, let alone the sensation of eating it. Because we’re working, driving, reading, watching television, or fiddling with an electronic device, we’re not fully aware of what we’re eating.

Ramadan Meal

By truly paying attention to the food you eat, you may indulge in foods like a cheeseburger and fries less often. In essence, mindful eating means being fully attentive to your food—as you buy, prepare, serve, and consume it. In the book Savor: Mindful Eating, Mindful Life, Dr. Lillian Cheung and her co-author, Buddhist spiritual leader Thich Nhat Hanh, suggest several practices that can help you get there, including those listed below.

Begin with your shopping list. 

Consider the health value of every item you add to your list and stick to it to avoid impulse buying when you’re shopping. Fill most of your shopping trolley in the produce section and avoid the centre aisles—which are often heavy with processed foods—and skip the sweets at the checkout counter.

Come to the table with an appetite.

If you skip meals, you may be so eager to get anything in your stomach that your first priority is filling the void instead of enjoying your food.

Start with a small portion.

It may be helpful to limit the size of your plate to nine inches or less.

Salad Portion

Appreciate your food. 

Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table. Silently express your gratitude for the opportunity to enjoy delicious food and the companions you’re enjoying it with.

Bring all your senses to the meal. 

When you’re cooking, serving, and eating your food, be attentive to colour, texture, aroma, and even the sounds different foods make as you prepare them. As you chew your food, try identifying all the ingredients, especially seasonings.

Take small bites.

It’s easier to taste food completely when your mouth isn’t full. Put down your utensil between bites.

Chew thoroughly. 

Chew well until you can taste the essence of the food. (You may have to chew each mouthful 20 to 40 times, depending on the food.) You may be surprised at all the flavours that are released.

Eat slowly. 

If you follow the advice above, you won’t bolt your food down. Devote at least five minutes to mindful eating before you chat with your tablemates.


Health & Nutrition

شوربة العدس الأصفر

posted by FitnessFirst Team May 24, 2017 0 comments

جرب هذا الحساء الصحي لوجبة الإفطار

شوربة العدس الأصفر

 جم200 عدس أحمر مجروش ومنقوع في الماء

جم50 بصل مقطع

جم50 كرفس مقطع

جم50  جزر مقطع

ربع ملعقة صغيرة فلفل أخضر

فصين ثوم مفروم

ملعقة صغيرة زيت زيتون

لترين مرقة دجاج

 ورقة غار

ليمونة معصورة

ملعقتين ملح خشن

نصف ملعقة فلفل أسود مطحون طازجاً

بقدونس مفروم

   طريقة الإعداد

   يُغسل العدس الأحمر المجروش ويُنقع في الماء لمدة 15-20 دقيقة، ثم يُجفف

   يُسخن الزيت في حلة كبيرة على نار متوسطة

   يُطهى البصل والكرفس والجزر مع بعضها البعض لمدة 7-10 دقائق حتى يصبح لونها شفاف قليلاً

   يُضاف الثوم ويُطهى المزيج لمدة 30 ثانية أخرى

تُضاف ورقة الغار ومسحوق الكمون والكركم والعدس المجفف ومرقة الدجاج والماء،

تُطهى لمدة 15-20 دقيقة أو حتى يصبح العدس طرياً

   تُزال ورقة الغار

   تُخلط الشوربة إلى أن تصل للقوام الذي تفضلينه

   يُضاف عصير الليمون والملح والفلفل

   يُضاف البقدونس المفروم على الوجه 

Recipe provided by Pura pura.ae

Health & Nutrition

مشروب بروتين الفراولة

posted by FitnessFirst Team May 24, 2017 0 comments

.جرب هذا المشروب الصحي كوجبة مغذية بعد التمرين

مخفوق البروتين بالفراولة المشوية والزعتر والجبن القريش

زعتر وبعض ثمرات الفراولة المشوية

جبن قريش

مسحوق بروتين الفراولة


 ثمرة موز ½

كوب ثلج 

Recipe provided by Pura pura.ae