Researchers from the State University of Rio de Janeiro studying the impact of fruit intake on weight loss found that overweight women who ate just 300 grams of apples or pears – that’s the equivalent of three small fruits a day – lost more weight on a low-calorie diet than women who didn’t add fruit to their diet.

I admit that I’m a pack rat especially when it comes to my purse. My bag is filled with daily essentials like hand sanitizers, tooth brush & floss, tea bags and on the go snacks. One of the snacks that you’ll always find deep in my bag is a delicious apple. Not only are apples delicious, but they’re packed with benefits for boosting energy level, suppressing my appetite making it sweet and simple to maintain my waistline and antioxidants that improving my skin.

Check out more fascinating facts below:

• Rich in Vitamins and minerals
• Rich in Vitamin C which helps boost immune system and promote collagen production and hair growth.
• Low in fat and calories. An apple averages 70-100 calories
• Fiber & water packed promoting better digestion and suppressing appetite
• Rich in Flavonoids and antioxidants that can prevent cardiovascular disease
• Shown to have anti cancerous properties
• Rich in phenols that help in reducing bad cholesterol and increasing good cholesterol
• Nature’s mouth wash. It’s juice can kill 80% of bacteria and help prevent tooth decay
• Considered a low GI food
• Contains phytonutrients to prevent neuro diseases like Alzheimer’s
• Contain quercetin a free radical and cancer fighter

A few weeks ago, I tasted the simplest, most delicious rice bowl ever! Since that rice bowl was hand made in Seattle, I had to figure out how to make it in the comfort of my own home. So after a few trial and errors, I came up with a pretty close recipe.

Ingredients:

• steamed brown rice 1 cup
• 3- 6 oz cooked wild smoked salmon (already packaged)
• Salad mix: cucumbers, tomato, sweet red pepper, red cabbage, shredded carrots, spinach
• Salad dressing: 1/2 cup chopped dill, 2 tbsp honey mustard, 1 tbsp mango juice, 2 tbsp olive oil, 1 tbsp lemon juice

Preparation:

• Steam your rice and keep it warm until you’re ready to eat
• Warm your smoked salmon
• Chop up your salad
• Mix all Salad dressing ingredients and set aside
• Grab a deep dish bowl and set your brown rice on the bottom
• Next, arrange your wild salmon on top
• After that, pile your cold crisp salad mix on top
• Finally, drizzle your homemade lemon dill sauce all over

This rice bowl is packed with nutrition from essential fatty acids, antioxidant rich veggies and fiber jammed whole grain rice.

Dig in to this well-balanced meal for breakfast, lunch or dinner!

Time feels like it’s flying this year! I looked at my desk calendar and noticed that I had an upcoming business trip to Seattle, a city I have never been before.

Of course I had to Google the town, its attractions and more importantly, the healthy eateries near by.

My coworkers don’t mind that I choose our dinner spots because my palette is diverse, I love all food, and always keep everyone in consideration.

As I browsed the online menus, I notice lots of seafood joints, typical steakhouses, oooo…. an African restaurant and one that fit me perfectly…. a cafe called “JUICE IT“.

According to Google maps, JUICE IT was only a few blocks from my hotel, and one block from where I was working.

Yay!

So I took a 7:30 am flight out from Philly airport (go Phillies!) and landed in Seattle by noon. I made it to my hotel, unpacked, put my warm boots on and trucked around the city.

The weather was cloudy, a little breezy and in the mid 50s. For a change, the lack of sun made it feel relaxing and peaceful.

Anyway, so as I walked around I came across this funky food vendor that served pulled pork and grilled veggie sandwiches. I loved the design of the Maximus Minimus mobile, but I wasn’t in the mood to stuff my belly with grease so I kept it moving.

Everyone seemed to point me to the direction of the famous PIKE STREET MARKET, so I headed over to check it out.                  

It was soooo cute! The market place featured hundreds of vendors including fresh seafood, fruits and veggies, pastries, nuts and candy, arts and crafts, and even live music!

The sight of fresh everything triggered my appetite, so I decided to find this “JUICE IT” place.

After a few blocks of walking, I finally arrived at the Convention Center where I saw a sign for the eatery. It wasn’t visible from the street, but arrows pointed me into the basement of the building and there it was!

It was a little quaint cafe that displayed its menu on a chalk display.

Hmmm…. What should I get?

I heard a few people order a rice bowl and others requested fresh juices. Since it was around 3 pm then, I decided to keep it light and order their “Cleansing Juice” with my own twist.

It was my turn in line, and a beautiful glowing girl smiled and asked for my order. Of course, I always add a twist to my orders but she was sweet enough to cater to anything I wanted.

This concoction consisted of Carrot, kale, beet, cucumber, apple, wheatgrass and ginger. I added a scoop of whey protein to make it a mini meal and to fill me up until dinner time.

I was so intrigued by this little spot and sparked up a conversation with the staff. The glowing juicer girl was actually the owner. She introduced herself as Abigail and revealed that she had owned this place for 15 years! What! She looked like she was in her mid, to late 20s… wow… maybe the Juice is keeping her young and radiant.

When my juice was done, I thanked everyone and assured them that I would return in the next few days.

A few hours later, my hunger struck again and I couldn’t help but crave that Juice cafe again. Oh well, I’m going for it!

“You’re back!” Abigail smiled and asked what I would like. I noticed a Wild Salmon rice bowl that sounded tempting and delicious so I asked her opinion.

“It’s yummy! And light!”…. as she put her hands on her hips and swayed side to side. ha ha.. what a bubbly chick! I like this one!

Ok.. yummy and light are two words that perfectly describe good Ghada food so I ordered it…

In just a few minutes, Abigail handed me a brown paper to-go box with my meal inside. I sat at one of the tables outside and opened my package to dig in.

Mmmmm…. Interesting concoction!

On the bottom was a perfect portion of cozy steamed brown rice, topped with smoked wild salmon, then topped with cucumbers, sweet peppers, cabbage,broccoli, carrots, spinach and finally topped with lemon dill sauce.

Wow… what a delicious little rice bowl! I had to go back in and give the staff props on their delicious food and discuss their menu.

Before I left, Abigail reached into a glass case and pointed to a few homemade raw desserts. I had a choice of cranberry oats, coconut, peanut butter or magic chocolate… hmmmm… let’s do coconut!

All I thought was.. I wish I could take this whole place home with me!

For the next 4 days, I stopped in at least twice a day to order a Cleansing Juice and my Wild Salmon rice bowl. The fresh ingredients and atmosphere were so addictive and kept me wanting to come back for more.

Before I left to head back to Philly, I made sure to grab Abigail’s info so we can keep in touch. I felt like I truly found a hidden treasure.

If you’re in the Seattle area, and you’re looking for fresh, light and healthy food, please stop by JUICE IT. I promise you’ll thank me!

Click here to check out their menu!

Tune in this Sunday and I’ll teach you how to make a similar version of this delicious Wild Salmon bowl!

Even though I’ve lost over 10 dress sizes and consider myself pretty disciplined in my eating habits and workouts, I felt that it was time to consider a personal trainer to take me to that next level.

In the last few months, I’ve watched many body builders at my gym transform their physiques in very little time through diet, exercise and a personal trainer.

I am not aspiring to be a fitness model or a body builder, but I do want my body to perform at its optimum. I strive for a healthy, glowing, strong body. I feel that with a trainer, I can reach that goal easier and faster.

I want a trainer to be my Billy Blanks, or even my Jillian Michaels! No room for Mr. Nice guy here, I need he/she to be tough and rough. Every minute counts, and I want to maximize my workouts in the short time we have together.

I don’t like to sit on ideas for too long, in fact I’m very impatient so I made a few calls and set up my first session with body building expert, Lisa! Lisa is certified in personal training and achieved a degree in Kinesiology. She is also in the process of taking another test to earn her “masters” in personal training.

So I met with Lisa at her home gym which was conveniently 5 minutes from my house. She asked that I get a 45 minute cardio workout before and be ready for an intense leg workout.

We chatted for a few minutes and expressed my intentions and goals to give her a better understanding of what I wanted out of our sessions.

Let the workouts begin!

All I can say was… Lisa is awesome and that almost every muscle in my leg was worked. It has been a few days later, and I’m still feeling it!

I can’t wait to workout with Lisa again and I’ll keep you guys posted on my progress.

There’s nothing wrong with working out on your own as long as you are disciplined and can push yourself. When things get monotonous, we sometimes need that new inspiration and extra push

The PROS of hiring a personal trainer:

• motivation: Lisa is now my coach and workout buddy. Her credentials inspire me to do more and reach goals faster than if I worked out on my own.
• Commitment: Time is money and I surely don’t want to waste her time either. Committing to Lisa leaves no room for laziness and slacking. I will give 100% at each session, and she will do the same.
• Customized plan: Lisa has taken out the guess work for me, and customized and dedicated certain days to different body parts. After our conversation, she put together a workout schedule that will help me get to my goals.
• Monitor: Lisa educated me on proper form and pointed out a few mistakes in my standing positions. By monitoring my form and body, she can help boost my efforts and prevent injury.

Statistics show that working out with a personal trainer or workout buddy can boost results more than when working out alone.

I know that the economy is tough right now, but maybe you can sacrifice eating out for a few months and put that money toward your health.

If you can’t afford one at all, then consider buying a few home workout videos.

Can you believe that it’s Autumn already! The weather is cooling, the day is getting shorter and the Holiday season is just around the corner.

Even though this is a beautiful time of the year, many people will find it hard to maintain their healthy eating habits due to the many holidays and family gatherings. How can you say no to a warm pumpkin pie?

When it comes to desserts, I love me a good cookie, pie or even pudding. After a long work week, I like to treat myself to a bite or two of fatty, creamy dessert but during the week, I find ways to cheat.

Check this healthy pumpkin pudding that tastes so fatty, but is low in carbs and sugar!

Ingredients:

• 1 large can of Pumpkin puree (16 oz)
• 2 cups skim milk (I like to use almond milk)
• 2 teaspoons pumpkin spice (cinnamon, nutmeg, ginger)
• 1 box sugar free vanilla instant pudding (1 oz)

Preparation:

• Mix pumpkin puree, pumpkin spice and 1 cup of milk
• Stir and pour other cup until smooth

Mmmmmm…. now you have a decadent, smooth pumpkin pudding minus the fat, sugar and carbs.

Top this with a sprinkle of granola, toasted honey pecans or even some unshelled buttery hemp seeds.

Yay! I love the Holiday Season!

Knock, knock on my door is what I love to hear on Halloween day. The little monsters, fairies and super heroes trot around the neighborhood with their trick-or-treat baskets and collect as many goodies as possible.

Even though this is a fun-filled day for both kids and their parents, it can also be unhealthy. Most Halloween candy is purchased the week off and in bulk. Stores offer cheap, sugar loaded chocolate bars, dum dum lollipops and even sugary worms.

Instead of worrying about saving money on junk candy this Halloween, why not invest time in picking up healthier treats that are still tasty.

Here are a few of my favorite picks

• Fruit Paint monsters and characters on bananas or oranges
• Milk! Horizon Organic offers delicious chocolate, strawberry and choco
• Hershey’s Sugar free Chocolate line: mmmmm Reese’s!
• Nature’s valley Trail mix bars are filled with fiber and nutrients
• Juice! Organic 100% fruit juice is healthier than sugar loaded
• Rice cakes by Quaker are 90 calories and butter popcorn flavored
• Crackers! Wheat thins 100 calorie packs provide healthy whole grains
• Cheese. Calcium and protein packed mini Babybel cheese rounds are so cute!

I have to admit that when the yoga movement started, I was interested in giving it a try mostly for stretching and meditating. I went out and purchased a cute yoga outfit, a pedicure (since I had to be barefoot ) and signed up for a class at a local gym.

The class started at 5:45 PM, right after my busy day at work. I walked in, grabbed a yoga mat and sat Indian-style in the dim room awaiting the yoga master to come in.

Here she comes! A cute little Indian woman walks in, turns on the serene music and begins to instruct the class on breathing, posture and poses.

Compared to my intense stair stepper and up tempo beats blasting in my ear, this class felt a little weird. My mind was drifting far from meditation. “What am I going to cook tonight? I need to do my laundry, I’m running out of clean clothes! I can’t wait to watch Dexter on HBO this weekend”…. Oh boy! I was so antsy this yoga thing may not be for me.

I went years after my first class, until a few months ago. I decided to give it another go. I promised to put all my thoughts and worries on hold, and dedicate this time to me and my body.

After the first 10 minutes, I thought “wow, I’m really enjoying this. I feel relaxed. The music is peaceful and the dim lights keep me calm. I’m definitely doing this again”.

Yoga has been gaining popularity among not only the health conscious, but also among the health care experts. The ancient practice of yoga connects the mind, body and spirit while providing health benefits.

• Yoga can increase circulation and oxygenation that can aid in lowering blood pressure.
• Yoga can boost cardio endurance and decrease the respiratory rate meaning the lungs are working efficiently
• Yoga can help bowel functions
• Yoga can boost immunity through certain poses
• Yoga can boost metabolism leading to weight loss
• Yoga can reduce stress, in turn reducing cortisol levels
• Yoga can build strength and lean muscle through certain poses

If you’re a yoga girl or guy already, then hi five to you! If you haven’t tried it yet, do some research and find a class in the area and try it out.

Below, I have pasted a helpful chart with yoga poses for beginners. Poses are usually held for 20-40 seconds, but feel free to hold for longer if you feel the desire to.

OM (aaaaaauuuuuuummmmmm: a yoga chant that represents the sound of the union of mind, body and spirit). Chant this at the start and finish

Toxins are all around us and a great way to detox is through incorporating nutrient rich veggies and fruits to your diet. This next recipe is packed with anti-oxidants and detoxifying ingredients that will help cleanse your body while satisfying your taste buds.

After a weekend of beer and fries, this is the perfect get-back-on-track meal.

Ingredients:

• 2 medium onions
• 3 stalks celery
• 2 medium cucumbers
• 2 red sweet peppers
• 3 medium tomatoes
• 2 cups V8 Juice Low Sodium
• 1 tbsp cumin
• 1/4 cup red wine vinegar
• 1 tbsp minced garlic
• 1 sprinkle of cayenne

Preparation:

• Chop onions, celery, cucumbers, peppers, tomatoes
• divide veggies into two bowls
• add garlic and vinegar to one bowl and blend in mixer until smooth
• pour in V8 juice, cayenne, cumin and mix again
• pour mixture on the other bowl (chopped veggies)
• refrigerate over night

I always like to add extra ingredients to my Gazpacho like some corn, black beans, cilantro, lime juice or even a few slices of avocado.

Your body will love you for this one!

Even though our body has its own detox machine that fights and eliminates toxins from our body, an overload of toxicity can lead to harmful consequences like health problems or even weight gain.

Toxicity in the body can be caused by unhealthy eating (fried foods, processed), pollution, stress and anxiety, lack of sleep, and drinking excess alcohol and caffeine.

I know that its not realistic to avoid most of these toxic factors, but there are ways to help your body detoxify and eliminate them from your system.

Most web sites suggest extreme detox regimens that involve water fasting and eating raw foods for days. Yes, fruits, vegetables and water are more than beneficial for your body but I think that a person should consider detoxifying the body as an every day routine.

Fruits and vegetables contain essential vitamins, minerals and fiber. They’re low in fat and water packed! Fruits and veggies are also rich sources of enzymes that are essential for proper digestion and elimination.

Adding water to your day will also help flush out toxins from your system and boost immunity.

Personally, I prefer not to go on quick fix diets or extreme detox fasts because its temporary. I prefer to incorporate things into a lifestyle.

Here are a few helpful tips on how to help detoxify your body naturally:

• Drink plenty of water. 8 glasses or more a day depending on your activity
• Add fruits and veggies to every meal and snack (example: spinach omelette for breakfast, grilled vegetable sandwich for lunch, steamed broccoli and fish for dinner, sweet red pepper and cucumber slices for snacks etc)
• Exercise and promote blood and oxygen flow
• Anti-stress through meditation, yoga, reading or even hanging out with loved ones
• Juice it up! Get yourself a blender and throw in some fruits and veggies and make yourself a delicious detoxifying shake.
• Supplement. There are many amazing herbs like Milk Thistle, tumeric, fennel and licorice root that can also help with your daily detox.

Since I started adding the above tips to my life a few years back, I can attest that I have noticed an improvement in my overall skin texture, smoothness and glow. My metabolism feels revved and able to take on a serving of fries without feeling lethargic and bloated. Best of all, I’ve noticed a significant reduction in my cellulite.

It’s really amazing how my body has responded after I began to treat it with tender, love and care.

If you’re looking for a Greens Powder rich in fruits, veggies, enzymes and probiotics to add to your day, then I suggest trying

detox greens.

Click here for details and nutrition facts

Click here to Buy Now!

If you can’t beat ‘em, Join ‘em!

With all the nutritional information within our reach, obesity is still on the rise and fast food joints still remain popular. Fast food restaurants appeal to the average person because not only do they offer fast service, but also affordable meal options.

Fast food joints are here to stay for a long time, so instead of fighting a losing battle, why not join them. In the last few years, companies have worked harder to add healthier items to their menu that are also affordable.

If you’re a McDonald’s lover and you can’t seem to break the bad habit of going through the drive through, then I have put together a sample meal plan that will satisfy your taste buds and budget, while maintaining your figure.

The following sample meal plan may vary depending on your caloric needs, so adjust as necessary.

A Day at McDonald’s!

RISE & SHINE!

Breakfast is an important meal in the day that will help fuel you and give you that kick start that you need. Roll your window down and ask for a classic McDonald’s English McMuffin (300 calories) and a small black coffee (ZERO Calories) . If you need some sweetness, try some splenda or one sugar packet (15 calories)

TOTAL CALORIES: 300

Snack time: A few hours later, you might feel a little growl in your belly so a good pre-lunch snack would be the 7 oz Fruit n Yogurt Parfait (130 calories) and a Dansani Water bottle (ZERO Calories).

TOTAL CALORIES: 130

Lunch: Try a Honey Mustard Snack Wrap w/ Grilled Chicken (330 calories), side salad (20 calories) and a Dansani water (ZERO Calories).

TOTAL CALORIES: 350

Mid afternoon snack: Mcdonald’s offers this crispy Fruit & Walnut Salad that comes with a yogurt dip. Try this 210 calorie snack with a large unsweetened Iced tea!

TOTAL CALORIES: 210

Dinner Time! I like to end my day with some lean protein and veggies so the Premium Southwest Salad w/ Grilled Chicken (320 calories) works for me. Ask for the Newman’s low fat Balsamic that’s only 40 calories. Finish off your meal with a fresh bottle of Dansani.

TOTAL CALORIES: 360

TOTAL CALORIES FOR THE DAY: 1310!

Yay!

Lesson of the day: Even if you’re on the go, there’s always a way to eat healthy even if it’s at good ol’ McDonalds.

Here’s a few more smarter choices to choose from as you wait your turn at the drive through. xoxo

• Egg & Sausage Burrito 300 calories
• 1% Low fat Chocolate Milk Jug 170 calories
• Premium Grilled Chicken Classic 420 calories
• Nonfat Vanilla Latte Medium 220 calories
• Click here to view the nutrition facts on all their items