Here we go again! Every New Year sparks motivation, inspiration and action.

New year’s resolutions usually involve quitting bad habits such as chain smoking and excessive drinking, and losing the weight that you were supposed to lose a few New Years back.

Instead of putting so much pressure to lose the weight this year, why not make this NEW YEAR a lifestyle change that will lead to loving your life.

No more fad diets! No more obsessive ways of eating! This time, you’re going to do it the right way! From adding more nutritious veggies and fruits to your meals, to making time for 30 minutes of exercise per day whether it’s a brisk walk around the block or intense gym training.

When I started my weight loss journey, I promised that it I would have patience and enjoy my transformation. After many trials and errors, I have created an easy program that anyone can follow for the rest of their life! I am still enjoying the journey and I look forward to transforming my body even more. I look forward to becoming more lean, building more muscle, spending more time with loved ones and challenging myself in every aspect of my life.

Are you ready to create your own Journey?

The Love Your Life Program incorporates easy to follow steps that will lead you to the NEW YOU that you’ve always wanted to become. The program involves healthy eating, healthy exercise and healthy lifestyle changes. You will find the program so realistic and simple that you can follow it for life!

This year, we’re going to EAT MORE!  Enjoy eating 5-6 smaller meals instead of 3 big ones. Think of your body as a fuel burning machine and watch how smooth it runs.

This year, we’re going to EAT PROTEIN WITH EVERY MEAL!  a Not only will protein build and repair every cell, tissue and muscle in the body, but it will also aid in satiety and lead to eating less. Try some Eggs for breakfast, chicken for lunch, fish for dinner and cottage cheese for your snack..

This year, we’re going to EAT MORE VEGGIES! Even if you’re not on a weight loss mission, veggies should always be part of your diet. Vegetables contain nutritional benefits that will boost your immune system and keep your body in tip top shape. Veggies are also fiber filled and will fill you up faster leading you to eat less again. Why not add some spinach to your chicken dish, cucumbers with your yogurt, sweet peppers with your hummus and even some celery sticks dipped in natural peanut butter!

This year, we’re going to EAT MORE FRUIT! Fruits are also full of essential vitamins, minerals, antioxidants, fiber and more! Curb your sweet tooth with a juicy piece of fruit or two! Also containing water, fruit will help cut those cravings.

This year, we’re going to DRINK MORE WATER! The body is made up of 2/3 water. Buy yourself a hot looking water bottle and keep filling it up! Consume 8 glasses of water to help boost your metabolism and rid your body of toxins.

This year, we’re going to EAT MORE FATS! Healthy fats of course.. Our body needs fats to function properly. Incorporating healthy fats in your program will boost energy, assist in absorbing more vitamins and minerals, and create a feeling of satiety! Your skin and hair will look amazing too!

This year, we’re going to EAT MORE COMPLEX CARBS!  Carbs are your  body’s essential and primary source of fuel. Carbs also contain important vitamins and minerals and will help fill you up. In a recent article, I mentioned the link between mood swings and carb intake. Low carb diets were shown to elevate depression and anxiety in individuals, so stay calm by balancing your meals with some brown rice, sweet potatoes or even some whole grain oats.

This year, we’re going to GET OUR BODIES MOVING! I love my gym and the friends that I have met there especially my gym buddy Shaneek. She helps push and motivate me to stay on track and challenges me to try new exercises. If the gym is not for you, then that’s totally fine too. Try scouting a nearby scenic park and make a pact with a friend to have routine walks and while enjoying each other’s company. Why not purchase a few dumbells and a hula hoop and have fun at home. Your exercise options are endless! Health experts recommend 30 minutes of your day to be active, any more is even better!.. You’ll feel stronger, more confident and definitely healthier.

This year, we’re going to ENJOY OUR CHEAT DAYS!  aSince we’ll be effortlessly eating properly and exercising, our bodies will deserve a delicious CHEAT MEAL once a week. My cheat meal is usually on Saturday evenings when I indulge in a slice of thin crust pizza and a piece of creamy chocolate. After following your new healthy program, you’ll find that even cheating won’t feel the same. Instead of eating a whole slice of cake, you’ll consider sharing it with friends.

This year, we’re going to ENJOY OUR SLEEP! I love my bed! I can’t wait to slip in under the covers and rest my head on my memory foam pillow. Getting the proper beauty sleep can help lower cortisol levels and prevent weight gain. Studies have shown lack of sleep increases appetite and fat storage. Resting properly can lead to better workouts leading to an overall healthier system.

This year, we’re going to ENJOY MORE JOKES! Laughing and having a great time can lead to a boost in your immune system, elevation of mood and decrease in cortisol levels to prevent weight gain. Next time you decide to go out, why not hit a comedy club. If you’re ordering a movie On Demand, try a funny movie and laugh it up!

This year, we’re going to ENJOY OUR PAMPERING TIME! Stress is a culprit for weight gain.. I know I experience many days of uncontrollable stress whether it’s from work or family. I have to do what I can to beat my mood through meditation, massages, hot baths, mood boosting foods or even some mood elevating herbs. 

This year, we’re going to ENJOY OUR LOVED ONES MORE! The gift of LOVE can bring so much joy to one’s life. Make a point to spend more time with your family, friends and people you love the most this year. Studies show that affection can counteract the harmful effects that stress can cause on the body.

So, if you’re ready to finally transform and love your life.. then let’s make a promise together today and patiently move towards a healthier and fitter you.

You deserve to Love Your Life this year!

Love,

Ghada

 Nowadays, Skin care professionals can offer many options for achieving firmer, younger looking skin from laser skin resurfacing, Intense Pulse light Treatments to chemical peels.

Working in the skin care industry, I make it a point to keep up to date with all the new technologies, products and procedures. I attended a trade show a few months back and noticed a booth that was attracting a lot of traffic. A few radiant Asian women were offering free treatments using a gold roller. I was curious to see what they were doing, so I joined the crowd to get my education on. Apparently, the treatment being performed was already popular among the Asians and was gaining more attention from all women seeking a youthful appearance without going under the knife.  

Skin needling or PCI (Percutaneous Collagen Induction) is a beauty procedure that involves pricking the skin with fine needles as deep as 1-3 mm. The treatment is performed using a needle roller that is applied to the area that needs work.

What are the benefits?  Skin needling is a great treatment for individuals who seek firm skin, less wrinkles and scarring and an overall improvement in skin tone and texture.

How does it work? It’s a known fact that skin damage whether it’s a burn or scratch leads to skin remodeling.  By pricking the skin, the skin is forced to remodel and regenerate new skin cells in turn leading to more youthful glowing skin.

Who should get this done? If you’re looking for minimal pain, an inexpensive anti-wrinkle procedure and quick recovery then skin needling is a good option. This treatment is great for skin tightening of the neck, arms, abs, thighs, breasts, butt, wrinkles and reducing visible scars.

Advantages? Not as damaging as other treatments, increases collagen and elastin synthesis, great for all skin types and skin tones, easily mastered and topical anesthetics are an option.

What are the negative side effects? Similar to tattooing, skin needling involves exposure to blood and if not treated properly then infection may occur. You will need a few needling treatments to compare to the results of laser resurfacing. Because skin needling is not easily patented, not many studies have been done on the procedure. Good news is that many well known doctors have been incorporating skin needling in their practice and testify positive results!

A few companies have perfected a Do-it-Yourself Derma Roller that you can purchase for as low as $50. They claim that they are easy to use and inflict little to no blood.

Would I try it? Sure! I would actually love to purchase and at home roller and try it on my stretch marks. Apparently, it really helps rebuild the collagen in old scarring.

If you’ve tried skin needling, I would love to hear your thoughts and if you would suggest it for me.

Love,

Ghada

I always make Sundays my food prep day, but sometimes my busy schedule eats up all my time and I’m forced to purchase a meal while at work. I find it much cheaper buying my lunch from the grocery store compared to ordering take-out from near by restaurants.

Here are some of my favorite microwaveable dinners that are both nutritious and affordable:

Kashi: Lemongrass Coconut Chicken
Chicken served with broccoli florets, carrots, snap peas and rice pilaf topped with a lemongrass coconut sauce.

300 calories 18g Protein 7 g Fiber

Lean Cuisine: Roasted Garlic Chicken. Chicken Tenderloins in a roasted garlic sauce with spinach in a creamy Parmesan sauce

180 calories 20g Protein 1 g Fiber

Amy’s Indian Mattar Tofu. Curried peas and tofu in a light, delicately seasoned sauce, fragrant basmati rice and “Swarn’s Golden Lentil Dal

260 calories 12g protein 5g Fiber

Amy’s Black Bean Burrito.  6oz Made with organic black beans & vegetables. No GMOs. Non-Dairy

280 calories 8g Protein 4g Fiber

Not only are the dinners I listed low in calories, low in fat and nutritious, but they’re also delicious! They’re very satisfying, but if you need more calories then try a protein shake before or add a fresh salad on the side.

Can you share your healthy findings with us?

Love,

Ghada

I woke up this morning feeling sad for no reason. I felt uninspired and very emotional. I was beyond sensitive and every word and person was getting under my skin and driving me to tears. I can’t help but question what triggered this.. was it something that happened yesterday? Am I PMS’ing?

We all experience those “I don’t know why I’m sad” days, “everything is so annoying” days and “Everyone hates me” days…

Our mind is so powerful and sure knows how to take control and add unnecessary madness to our life. When you write your problems on paper, most of the time you will find that you have created an exaggerated version of what is really going on.

There are many ways to deal with manic days from exercise and meditation, to consuming the right type of foods.

Did you know that mood swings are linked to high blood sugar?

Did you know that low-carb, high protein diets are linked to depression and anxiety?

Hmmm… maybe that’s it! I have to admit that I have upped my protein in the last month to get more lean and I can definitely tell a shift in my mood and increased food cravings. I went in to research mode to find the most beneficial foods to help elevate my spirit.

Here are some foods that have been shown to boost seratonin levels and aid in BOOSTING your mood!

Calcium is known as one of the best mood enhancement supplements, so have some low fat yogurt, cottage cheese or even skim milk.

Salmon, tuna, sardines, flaxseed, and walnuts are great sources of Omega 3 fatty acids that has also been linked to boosting mood. Lack of these essential fatty acids can lead to anxiety and bad mood and improper brain functioning.

B vitamins are great in aiding the production of seratonin, the natural anti-depressant hormone. Wheat germ, peanuts and eggs are great sources.

In order for our body to produce seratonin, we must fuel it with tryptophan foods like turkey, chicken, meat and nuts.

Fiber-filled, Complex carbs like oatmeal, sweet potatoes and brown rice are great stress relievers and aid in better sleep. Low Seratonin has been linked to low carb diets, so make sure you get enough whole grains to balance your mood. Looking good is great, but if you feel and look good it’s even better! Low Seratonin can also lead to late night snacking and high sweet cravings.

Folic acid in orange juice can lower homocysteine, a substance that can double your risk of depression.

Magnesium rich foods instantly help people feel calm – Incorporate more leafy and green veggies, bananas, nuts and seeds, as tuna, sardines, and salmon.

Chocolate and Marijuana both stimulate the central nervous system and act like natural antidepressants. 

Protein rich foods help boost dopamine and norepinephrine that lead to increased heightening in mood. Dairy, fish, turkey, eggs, pumpkin and sunflower seeds are great sources of protein. 

So if you’ve been feeling down quite often lately, analyze your diet and consider incorporating some of the foods that I listed.

So, I will definitely be eating more complex carbs in the next week while adding some more fish and bananas to my mix.

 Cheer up!

Love,

Ghada

I’ve shown you a few delicious main courses to get to a man’s heart without sacrificing your waistline, so this week I’m going to show you a simple dessert recipe that both you and your honey will enjoy.

Ingredients:

• 1 banana
• Sugar free Chocolate Syrup
• 1 cup plain non fat yogurt
• 1 oz peanuts

Preparation:

• Slice your bananas place them on your cute dish. I like e arrange them in a circular design for aesthetic purposes.
• Scoop half a cup of plain yogurt in the middle of your banana slices.
• Moderately drizzle your sugar free chocolate on top.
• Sprinkle 1/2 oz of peanuts on top.

Enjoy this sweet, sour and nutty dessert minus the post guilt that you get after eating a cheesecake or brownie.

Stay tuned every Sunday for delicious, diet-friendly recipes that you can make for you and your sweetie!

Love,

Ghada

Today, I would like to take you grocery shopping with me. Will you stroll down the aisles with me while I stock up on my regular necessities?

Great! Grab a shopping cart and let’s start…

1st stop. FRESH PRODUCE SECTION. I love stocking my fridge with fresh fruits and veggies. The following fruits and vegetables can be eaten raw, steamed, stir fried or even baked. Since I can’t eat all the produce being offered, I like to mix it up with nutritious varieties like the ones mentioned below to get an array of vitamins and minerals.  

• Salad mix
• Tomatoes
• Avocados
• Sweet potatoes
• Onions
• Baby carrots
• Zucchini
• Broccoli
• Asparagus
• Eggplant
• Bananas
• Apples
• Oranges
• Berries

2nd stop. FRESH & FROZEN & CANNED MEATS. I love me a nice cut of steak, but I prefer to stick to lean choices of meat. Animal protein contains essential amino acids that help build and repair muscles after workouts.  And since I workout a lot, I need my complete proteins!

• Chicken breasts
• Ground Turkey
• Turkey Bacon
• Jennie O’ Turkey Burgers
• Salmon fillet
• Canned Tuna/Salmon/Sardines

3rd stop. EGGS & DAIRY SECTION. I can eat eggs all day! Named the “Gold Standard” of protein, eggs contain many beneficial nutrients from Vitamin B-12 to Iron and Zinc. I like to combine my eggs and egg whites to reduce the fat content when trying to limit my calories. Dairy is always part of my diet since it’s an easy way to add calcium. Cottage cheese and yogurt can be low in fat and high in protein! Sometimes, I just get tired of eating meat, and a cup of yogurt always hits the spot.

• Omega 3 enriched eggs
• Egg Whites
• Cottage cheese
• Plain Yogurt

4th stop. PASTA/GRAIN AISLE

I crave brown rice so much that I think I’m pregnant. I can’t stop thinking about its nutty flavor. I’m not a big pasta girl, but when I do have a craving I opt for whole grain linguine. Pasta sauce is a must because I can top it on any dish and it’ll taste good everytime. Tomato sauce contains plenty of vitamins and lycopene, an anti-cancer fighting agent!

• Brown rice
• Whole grain pasta
• Natural Pasta Sauce

5th stop: BAKING NEEDS AISLE. Chicken soup is a staple in my weekly menu so I like to stock up on low sodium chicken broth to add to my recipe. If you’re a follower of my site, you know that I make my pumpkin protein bars for my post workout nutrition so I always have pumpkin puree jars stocked in the pantry. Cinnamon is great for stabilizing my blood sugar and the other condiments are also nutritious and add flavor to my meals. 

• Low Sodium Chicken broth
• Pumpkin Puree
• Ground Cinnamon
• All Spice
• Sea Salt
• Garlic Powder
• Olive Oil spray
• Vinegar

FINAL STOP: Cash Register. I can’t help but analyze other people’s shopping carts when I’m standing in line waiting my turn. You either intrigue me with your grocery selections, or you gross me out! I can’t help but get grossed out when I see a loaf of WonderBread, Corn-syrup filled Frosted Flakes and bags of Cheetos… My mind flashes images of me snatching the products and running away.. but reality kicks in and I decide to chill out and mind my business.

I try to avoid reading non-sense gossip magazines with celebrity weight loss stories. But like any curious cat, I always seem to give in and take a peek while I wait for the cashier to do a price check. It seems like there’s always a price check in my line.

Oooo.. Sugar free gum is on sale! Yes.. Gum in between meals help crave my appetite and sweet tooth to prevent me from overeating. Chewing gum can even burn a few extra calories.

So that’s my shopping experience almost every Sunday afternoon. Click here for an extensive list of other healthy options that you can buy at the grocery store.

What’s in your shopping cart?

 Love,

Ghada

With the change of weather, holiday desserts and over consumption of festive drinks, your stomach may be feeling uneasy and even to a point of throwing up. Every time you induce this feeling on yourself, you start praying to your God and promise that you’ll never do it again.

If you are experiencing stomach issues, grab a piece of ginger and chew on it. Studies have shown that Ginger contains a powerful anti-oxidant called Gingerol that has been shown to be effective in treating nausea and motion sickness in some individuals.

Ginger has been used as both a spice and medicine for over 2500 years in Asia. This root has many benefits and should definitely be available in your pantry.

Here are just a few benefits:

• Lowers cholesterol and protects the heart
• Prevents blood clots (Ginger root has a structure similar to aspirin that helps thin the blood)
• Eases digestive symptoms from diahrrhea to menstrual cramps.
• May boost memory in some individuals
• Anti-inflammatory and pain relieving properties
• Anti-oxidant that targets free radicals for healthier cells

If you haven’t added fresh ginger to your diet, I suggest you start. I love boiling it and drinking it as a soothing tea or shredding it for my healthy dishes. I recently posted a fast and easy dish that contains shredded ginger. Click here to make my Honey, Ginger Tilapia concoction.

Love,

Ghada

The signs of aging can be visible on your skin, hair and nails but did you know that our odor also reveals our age?

Well, I didn’t until I read this recent press release from a European Cosmetic site. Not only do I have to worry about preventing wrinkles, but now I have to worry about releasing “old” odor? That’s not cute..

Apparenty… according to the Journal of Investigative Dermatology, women over the age of 40 have a “greasy” odor due to double the amount of 2-Noneal and higher amounts of Omega 7s and lipid peroxides. Don’t worry about what those things are, just worry that they freakin’ exist! Why God? Why?…

Anyway, this research inspired Fragrance designer Harvey Prince to team up with Rutger University Scientists to formulate an “anti-aging” perfume that supposedly masks your older smell with younger scents to make a women smell younger. Hmmmm… I don’t know if I’m annoyed right now or thankful that a “man” is behind all this..

I can’t believe what women have to go through to be viewed as “appealing” in today’s world..

The team of scientists tested 5 different age groups of men and their reaction to certain scents such as vanilla, rose, fruits, vegetables and lavender. They were also asked to describe the scents with descriptions like erotic, playful and comfort.

The conclusion was that Grapefruit and apple scents were linked to a younger age group, while rose (one of my favorite smells!) was linked to being old!!! I love Rose… no wonder I get hit on by 70 + men all the time.

I guess I’ll be eating, bathing and wearing grapefruit from now on.

The fragrance is named AGELESS FANTASY and will be launched in Europe. It will combine the scents of pink grapefruit, pomegranate, jasmine, mango and other soft musks.  The claim is that this fragrance will “significantly” have an age-lowering effect on a woman.

Once again.. I appreciate the science and hard work, but was this study really necessary? Can we do a study on old men smell? Can we create a fragrance that lowers men’s shallow ways of thinking?

Sorry, feminist Ghada came out but I just feel that women are constantly under too much pressure to look ageless and flawless and now we have to smell younger too?

I would love to hear your thoughts Ladies & Gents…

Love,

Ghada

One of my favorite verse comes from a Jill Scott song and it goes like this..

“You can just hate on me hater, now or later’ cause I’m gonna do me. You’ll be mad baby!”

Which leads me into today’s topic: Have you had had your daily dose of Haterade today?

Now if you don’t know what Haterade is let me define it for you. It comes in many different flavors, shapes and sizes. You can get it at home, work, school or even at the gym. It is best served cold or sometimes hot depending on the person serving. Haterade is essential to your daily survival, and half the time you probably don’t even know you’re taking it!

In short, Haterade is the negative but necessary energies that people put off about themselves onto other people whom they see progressing. I will explain to why “hating” is necessary. People thrive of negative energy; it is what makes you stronger and keeps you going. Pain struggle and adversity are all the things that make you stronger in the end and a hater’s role is really no different!

They do not want to see you improve nor achieve your goals, so why not Do Better, Be Better and even look better than them! Yes I said it now what?

There was a time I used to hold my breath and drink down my daily dose of Haterade like castor oil, but not anymore. Now I gulp it like ice water, using it to quench my thirst each and everyday.

And that my Smallworld beauties, is what you should do too!

Gulp it down at the gym when they start to grit and jaws begin to drop,

Toss it back at the club when your droppin it like it’s hot,

Add some ice to mix when you’re the shinning star at work,

Heat it up and drink it slow when you boyfriends being a jerk,

Just remember each and everyday no matter how it’s made ,

Like a champ my Smallworld beauties take your Haterade!

Kat Williams a really funny dude says that “Everyone needs at least one hater! If you don’t have at least one then you are doing something wrong!”

Hi Haters!

Shaneek AKA Miss Murder

Hello small world beauties!   

I hope you are enjoying the lovely holiday season; I know I am!   However, recently I have been visited frequently by pesky little headaches.  This is not normal for me; therefore I was prompted to do a little investigating to figure out why my head was under attack and what I could do about it.  My detective work paid off and I discovered what was causing my headaches.   

I learned that 90% of headaches are tension headaches, which is caused by the contracting of the layer of muscle around your skull.  I describe it as the feeling of my head squeezing my brain!  I know that’s a silly description, but I’ll bet you all can empathize with that feeling.  Of course, the first thing that comes to mind for instant relief is popping a few Tylenol, but I am one of those weirdo’s that only turns to medication once I have exhausted all other natural options.  Luckily, I was pleasantly surprised to come across a few natural, effective ways to relieve my annoying headaches without invading my medicine cabinet.  If headaches are rocking your world, and not in a good way, read below to discover how you may be inviting them and how to quickly get rid of them!

DEHYDRATION 

Lack of water consumption is a major cause for headaches.  It is extremely important for your every day health to drink at least 64 oz of water a day, especially if you feel you are getting headaches way to often.  As soon as you begin to feel even the mildest of pains, chug a large glass of water to alleviate the ache quickly as well as keeping the pain from intensifying.

DON’T WAIT TO EAT 

I have many friends who are trapped in the habit of skipping breakfast, and by the time lunch roles around they are just too busy to eat.  Not only is this a sure fire way to slow your metabolism to a snails pace, this also makes you extremely susceptible to a midday headache.  Make sure you grab something to eat soon after waking, even if it’s just an apple and a glass of O.J,. and don’t wait seven hours until your next meal.  If you feel the aches coming on, quickly think back to what you have consumed so far, and if it’s very little to nothing, grab a snack to subside the pain.

TENSION IN NECK AND BACK 

If you are experiencing neck and back pain, there is an excellent chance you have a headache as well.  This is such a large contributor to everyday headaches because many of us are stuck sitting in the same position in front of a computer for many hours of the day.  This makes us extremely susceptible to tension in our neck and back.  If you fall into this category, try to take a quick stroll around the office every hour or sit at your desk and do a few neck rolls.  This will help prevent aches.  If you are too wrapped up in a project and the pain creeps up on you, give your scalp and your neck a little massage to release some of the tension.  If you feel a lot of stress in you back and shoulders and your office doesn’t have a 24 hour masseuse on staff, put a tennis ball in a tube sock, place it between your back and your chair, and roll around on the ball to get those hard to reach knots or pressure points.  I promise you this will help!

STRESS 

I could sit here all day and lecture you on how severely stress affects your body in a negative way, but for now I will stick to the fact that it is a major cause for headaches.  If you feel this is the reason for your headache, it may only take 15 minutes of you relaxing in a quiet room in a big, comfy lazy boy to kick your pain to the curb.  However, sometimes I find it very difficult to relax or wind down if I am feeling anxious and stressed.  If I feel I can’t chill out, I hit the gym or go for a run to relax and rid my headache.  If the pain is too intense and exercise is the last thing you want to do, try a little dancing between the sheets with your partner.  Both exercise and sex will release major amounts of endorphins, therefore forcing your body to de-stress and decreasing pain by at least 50%!  It should not be too difficult convincing your partner for help with option B!

And there you have it!  The first step in relieving headache pain is discovering the cause, and then acting accordingly. I hope you are never inconvenienced by a nasty headache, but if one arises, I guarantee these tips will help. 

Good luck!

Jennifer AKA Miss Divine