A way to a man’s heart is through many avenues, but the belly is one of the major ones.  

Try my chicken soup recipe and hook your man forever! Results will vary depending on your attitude and outfit that day.

WARNING: This recipe is too easy!

Ingredients:

• 1 Whole Chicken
• 1 yellow onion
• few red potatoes
• few stalks of celery
• a bunch of whole baby bella mushrooms
• a bunch of baby carrots
• a bunch of raw spinach
• cut up a bunch of summer zucchini and squash
• dashes of Italian seasoning

Preparation Instructions:

Clean the chicken, Chop up your ingredients and throw them all in a pot. You may also stuff some of your veggies in the chicken to enhance the meat’s flavor and create more room in the pot.

After all is in place, toss in those seasonings. I love me some Italian seasoning and maybe a low sodium bouillon cube. Feel free to get funky with it after you have attempted the dish a few times.

Pour in some water till it reaches an inch away from the top. Cover and slow cook in low for a few hours.  

Compliment this Chicken Soup with some whole grain rolls and a fresh crisp salad.

I can’t wait to hear how your Chicken Soup turns out!

Coming Soon….

The Nutritional Benefits of Chicken Soup

 Everyone has their preferred pre workout snack, and mine was a simple protein shake. But a few weeks ago, my protein shake did not sit so well with me. I guess it felt too heavy right after waking up, so I was forced to try something else.

I looked around the kitchen to find a simple carb that will supply enough energy to sustain me through an intense workout.

I noticed there was some organic honey on the counter and decided to go for it since I was running out of time. So, I mixed a tablespoon with some cinnamon and creatine and headed off to the gym. Surprisingly, my stomach felt calm and my body was enjoying it, so I continued with the same concoction for the rest of the week.

The conclusion was that honey was my perfect pre-workout supplement. 

I couldn’t wait to look it up and see if there was any validity to what I was experiencing. And there was!

Dr. Richard Kreider of the University of Memphis Exercise and Sport Nutrition Laboratory, conducted various studies that revealed honey’s amazing fitness benefits.

One of the studies compared honey’s effects to other carbohydrate gels. Honey showed to be just as good or better than those industry sport gels!

As a pre-workout snack, honey can increase power, speed and endurance. Honey acted as a time-released carb source that did not create a sugar spike and crash. It’s low glycemic index, sustained blood sugar for up to 2 hours after a workout.

As a post-workout supplement, honey mixed with protein was shown to be great and effective for refueling and recovering the muscles.

According to a study conducted by the University of California, honey contains as many antioxidants as spinach, apples, oranges and strawberries. WOW. 

Another study showed that eating 1-2 tbsp before bedtime can improve sleep.

Here are just a few more of honey’s nutritional benefits:

• Infused with vitamins & minerals
• Contains Amino Acids
• Speeds wound healing
• Contains Anti-inflammatory properties
• Acts as a hydratng skin treatment
• Contains Enzymes and friendly bacteria to aid in digestion
• Tastes Yummy!

If you’re looking for a natural energy booster full of vitamins, minerals and antioxidants, or just looking for better zzzz’s tonight, then why not give honey a try. 

I look forward to hearing your thoughts!

Drink it up!

Drinking water is undeniably good for you.

Drinking ice cold water is even better!

Consume eight 8 oz glasses of cold water, and boost your engine to burn up to 70 calories a day.

That comes to 5 lbs a year!

The body has to keep its temperature at 98.6 degrees, so when you shock it with cold water it will work harder to raise it.

Suffer under 20 seconds of a cold shower and burn up to 100 more.

Pump it up! Build more muscle and burn more calories. Every pound of muscle can burn 50 extra calories a day. So, grab those weights, chug those protein shakes and start building that brick house. 

Spice it up! Rev up your metabolism by 50 % for up to 3 hours just by adding some hot spices to your foods.

Clean it up! The weekend is here and you know you have to clean up the house. Instead of dreading the dirty work, shift your thinking and make it into your extra fitness day.

Vacuuming can burn up to 245 calories an hour! Put on some of your favorite jams and get to work.

I believe that everything on this earth serves a purpose. We still haven’t figured it all out yet and we may never do, but I do know that the Cannabis plant is one of nature’s blessings providing medicinal, industrial and nutritional benefits. 
 
 
Protein is a major building block for the body, so I make sure to consume enough quality protein to maximize my fitness results. One of my preferred protein sources is HEMP.
No, you will not get high by eating hemp, but you will feel the other nutritional benefits that it offers.
 
There’s a huge misperception about the difference between the controversial Mary Jane and industrial hemp. Yes they both do come from the same species of Cannabis Sativa L. plant, but they are different in variety.
 
Marijuana is the flowering top and leaves of a certain variety of Cannabis that is grown for both recreational and medicinal purposes, and contains high amounts of THC.
 
Industrial hemp however, contains very low amounts of THC and is grown for its seeds and fiber. Hemp is legally grown in most industrialized countries, but the US still imports it… No comment.
 
Hemp is a superior perfect protein that contain ALL 20 Amino Acids. It truly is well balanced, containing proteins, carbs and fats. Good fats that is! Hemp is known for its essential fatty acids, showcasing Omega 3,6 &9.
 
With its high fiber content, hemp is great for stabilizing blood sugar and aiding in weight loss. Labeled as an anti-inflammatory food, hemp boosts natural energy, improves circulation, reduces blood pressure and so much more.
 
Hemp comes in many forms from milk, oil, powder to delicious nutty seeds.  Unlike other forms of milk such as soy and cow’s milk, hemp is easier to digest and will not cause bloating or gas.
 
According to studies, there are no known allergies to hemp.  So, if you’re lactose intolerant or allergic to nuts then DRINK & EAT UP!
 
Hemp oil has also been shown to be more superior than all other oils including canola, fish and olive oil.
 
I have been addicted to hemp products for the last few years. I love my chocolate hemp milk blended into a shake, hemp oil drizzled on a crisp lettuce salad, and hemp seeds sprinkled on top of my fruit and yogurt. SIMPLY DELICIOUS!
 
I recently attended a Harvest Festival in my area and was introduced to some of the tastiest hemp products ever!
 
I knew that Hempzels was going to be showcasing and selling their products that day, so I made sure to set up a meeting with  owner Shawn P. so I could further discuss his brand.
 
Shawn was very pleasant and knowledgeable about his hemp creations. He had a tempting showcase of mouth watering products from sesame pretzels, hemp butter, hemp jam, hemp mustard to peanut butter filled hemp bites. 
 
Shawn continued to talk as he let me sample his original hemp pretzels. Oh my! That’s all I have to say. These hempzels were protein packed, low in sugar and contained a generous amount of fiber. 
The peanut butter filled bites were wrong! They melted in my mouth. I kept thinking how great they would be for a pre-workout snack. Just a handful of course.

I ended buying everything!
The next day, I ended up spreading a little hemp butter and hemp jam on my apple for my breakfast treat.  
For lunch, I squeezed some of the mustard on my turkey, and later that night, I over indulged in the sesame pretzels as I watched a thrilling episode of Dexter.
My portion control angel abandoned me that night. It’s ok.. I worked it off at the gym the next morning. 
 
So, I hope I didn’t make you too hungry but I highly recommend that you start incorporating hemp products in to your diet. If you already consume “hemp”, I would love to receive some great recipes from you.
If you are in the mood to laugh your @*!# off right now, click on the video below. Comedian Kat Williams educates his audience on the “other” Cannabis variety.
 
WARNING Parental Discretion is Advised. If your boss is around, you might want to wait until you get home tonight.
 

In a recent article, I spoke about my gym buddy Shaneek AKA Miss Murder. I am the Ying and she represents the Yang. She is the ultimate meathead, but still radiates sexiness. I have invited her to share some words of wisdom with you, so I hope you enjoy her just as much as I do.

Hi Smallworld Beauties,

Browsing through different fitness blogs, it always seemed that the spokes person was genetically predisposed to a great body and in amazing top notch shape.

How can an average woman like me relate? I am seeking for someone real! I am looking for someone that struggles with their weight, gave birth to one or two kids, suffers from cottage cheese thighs and really struggles to get back in shape.

That is who I seek!

Let me tell you about who Miss Murder used to be.

In my younger years, there was no way I was breaking a sweat, because that would cause my hair to frizz! Working out never crossed my mind until I became pregnant and birthed my three children. Consumed with depression, I knew I wanted to lose the weight fast and get down to a size 2.

Through unhealthy dieting and weight loss pills, I dropped 50 lbs. I achieved my goal of 117 lbs and fit into my size 2 jeans. This was the smallest that I have ever been, yet I still felt out of shape. Even though I was thin, I did not look tone and my cottage cheese thighs were still visible.

I decided to join the fitness center at my work and dedicated three days a week to lifting weights and doing very light cardio. This time, I was going to do it the right and healthy way! I began to research online training programs to help further assist in my health and fitness quest.

I became a gym addict and increased my workout days to five. Not only was it a great way to release stress and gain energy, but my body felt amazing.

I began noticing that my weight lifting program was adding more weight. Fear of gaining my weight back, I went back to doing just cardio. I continued on the cardio kick and dropped more weight.

After doing more research, I decided to hit the weights again. This time, my body actually began to look leaner! My new mission was to ignore the scale and look as lean as possible!

I joined a more accessible gym near my home to make sure that I could get my workouts in 5 days a week. My goal was to have a mean lean body by the age of 40!

I continued to enjoy every minute of the gym, and kept busy with reading fitness related books and blogs to further my knowledge.

I also began to meet inspirational individuals at the gym who also shared the same fitness quest that I did. One of those individuals was Ghada.

At first glance, it didn’t really seem like we had much in common except that she laid her junk next to mine in the locker room. She also talked a lot. But the more I got to know her, the more I realized we were too much alike.

We shared a passion for body building, health and fitness, and the newest trends in skin care. We even engaged in discussions regarding our bowel movements!

We became quick friends and remain great friends till this day. We are two strong, beautiful women on a quest to obtain the best body, mind and soul that we can achieve with what we have.

I am very excited to be part of Smallworld Beauty, and I look forward to sharing more of my words and experiences with you . So, stay tuned and look out for more of my guest appearances.

It’s not a surprise that most Americans over exceed their daily recommended value of sugar or anything else for that matter.

We all know that excess sugar could lead to weight gain and health problems, but did you know that it can also create havoc to the skin?

Working for a Diabetes Research company, my current job requires me to be knowledgeable on the harmful effects of sugar so that I can better assist my skin care clients.

In the Skin Care world, sugar’s reaction in the skin is also known as GLYCATION. Glycation has been gaining more attention in the last few years from skin care and health care professionals.

What is Glycation?Glycation occurs when sugars — not just refined sugar, but anything that turns into glucose in your body — are eaten and the glucose hits your bloodstream. These sugars latch on to proteins and through this “binding” or “cross-linking” mechanism between sugar and protein, your skin ultimately becomes stiff and brittle. Much of this results from large molecules generated from the glycation process which are called Advanced Glycation End products, appropriately abbreviated as AGEs.

The more sugar you eat, the more AGEs you produce. As they multiply, these molecules wreck havoc with adjacent proteins including collagen and elastin which keep our skin firm and elastic.

The result is sagging, wrinkled skin.

Glycation is inevitable and there is no way around it! Unless you eat lettuce all day but that may lead to death because our body needs glucose to function properly.

Not only can you produce Glycated proteins in the body and skin, but also through cooking foods. When foods are cooked by mixing sugars and proteins together, you produce Glycated proteins that are  become even more reactive in the body.

For example: Pancakes include eggs, sugar and milk (proteins and sugars). So pancakes will be more reactive to the body than eggs alone. Another example is sausage if it contains sugar or meats cooked in a sweet BBQ sauce. Eating lean meats such as turkey and boiled chicken may be better options.

Another harmful reactive sugar to the skin is High Fructose Corn Syrup that is used in almost everything including Ketchup, Cereals, fruit juice and more. If you haven’t read the previous article on the harmful effects of HFC, scroll down and take a peek. You’ll be surprised to what you find.

So starting today, you should re-evaluate the sugars in your diet. By reducing your sugar intake and choosing healthier sugar sources, you will be steps closer to targeting the harmful effects of Glycation and achieving radiant skin.

At the start of adopting a healthy lifestyle, you may find it to be very challenging. By surrounding yourself with a perfect support system of family and friends, you will find it mush easier to continue on your health path.

Here are some suggestions to creating a helpful environment:

When you have decided to begin the Love Your Life Program, you should sit with friends and family and explain why you have chosen to do so.

Ask that they support you by continuously motivating you and not exposing you to tempting situations and foods that may cause you to veer off track.

When I started my program, the most supportive family member was my little brother Yousef. Even though he was busy working at the local gym and following an intense body building regimen, he always made himself available if I had any questions regarding fitness and nutrition.

My mom on the other hand was the worst! She kept accusing me of having an eating disorder and tempting me with her food. Since her cooking is beyond amazing, it was so hard to resist. I finally had to boycott her food because most of it was not diet friendly.

After a few rants and raves, she finally accepted my program and started to cater to my health needs. Instead of frying, she steamed, grilled and baked my foods. But, you can definitely find me at my mom’s for my cheat meals!

Ask your family and friends to be brutally honest and show tough love if they see that you are going back to old habits. Yousef always gave me a look along with a lecture if he saw me going for my mom’s rice pudding. Thanks Yousef!

One of the best support systems you can have is by partnering up with a friend that shares similar goals in fitness and eating. Make that person your new weight loss coach, gym buddy and great friend.

Since joining the gym a few years back, I have met a few motivational individuals that helped push me everyday. One of my favorite friends and main support system is Shaneek AKA Miss Murder.

Shaneek and I met in the locker room one day as I invaded her space. She seemed very reserved and never spoke a word. There was something about her that intrigued me. She was a a beautiful African American woman with short pixie hair, and her sculpted body was covered in tattoos. After forcing her to talk to me, I found out that she was in her 30′s and was a mother of three. Her body was sick!

OMG! She was my new gym BFF! Our chemistry was amazing and we naturally designated each other as gym buddies. Through promises and verbal agreements, we are steps closer to our health and physical goals day at a time.

Here are some of our gym buddy rules:

* We have agreed to communicate daily via text messaging, phone calls, emails and in person

* We have agreed to email each other our daily meal plans every morning. This allows us to analyze each other’s menu and adjust any items if we don’t see them fitting.

* We have agreed to share any findings on the latest health studies and supplements.

* We have agreed to meet 3 times a week at the gym. We begin our workouts early and meet up in the locker room to discuss how we felt about that workout.

* We have agreed to be supportive and not critical of one another. Instead of putting the other person down for not showing up to the gym, find out the reason behind their absence and positively remind them of their goal.

* We have agreed that we are not only gym buddies, but also great friends. We are comfortable discussing all personal topics and sharing our worlds to one another. We are there for each other through thick and thin.

If it wasn’t for Shaneek, I honestly can say that I wouldn’t have tried as hard or worked out as long. I would have eventually reached my goals, but I would not have approached them as fast.

So your mission is to find a gym buddy and speed up your program!If you have already have a  gym buddy, please post your story for everyone to read.

Stay motivated!

Similar to women in Asia, Middle Eastern women desired the fair skin and petite feminine physique. Society’s focus on beauty created havoc on my self esteem and self image.

I was an olive skinned girl with wavy dark hair. Growing up with three brothers, I attributed their ways of acting, talking and dressing. My fashion sense was horrendous!

Even when I attempted to put a cute outfit together, it would look out of control. I grew up thinking I was ugly, my nose was too big, and my hair was too course and dark. Even if my mom streaked my hair with highlights, it was just a temporary fix until I noticed my true hair color.

On top of being olive skinned, I also inherited my dad’s genes of having thin skin. My dad has beautiful Turkish skin, but for some reason you are able to see his veins clearly and he’s easily prone to stretch marks.

By the age of 12, stretch marks covered by body from my knees and thighs, fat butt to my little breasts. I also started growing hair everywhere and that totally freaked me out! I had never seen a female with hair!  I thought maybe hanging out with my brothers was transforming me into a boy for real! A few years down the road I realized that hair was normal.

I was also never the type to explore my body as a child. I know that sounds crazy but true. One day, I was sitting on the potty getting ready to release a number 1, when I decided I wanted to watch my pee in action. As I looked down, I noticed something unusual! OMG what is that! Why does it look like that! I was sure that I was deformed. Everything on my body was deformed! What next? I never told anyone about my odd looking body part. As I got older, I made sure to educate myself on the female anatomy. What a relief it was to find out I was normal.

With all my imperfections, I developed complexes. I became shy and insecure. Every time I saw another girl, I felt unattractive and unworthy. I became a loner and distracted myself with hobbies to keep my mind occupied so I wouldn’t go into a depressed state. I never told anyone about how I felt. I kept it all inside and put on a happy front.

After years of insecurity and hating myself, I came to the realization that I had to stop the viscous cycle of victimization. My constant pity parties were fueling negativity and depression. I had to accept my body and set myself free.

I began to adopt a healthy lifestyle including nutritious eating and moderate exercise. I also began pampering myself more by purchasing flattering attire, getting my hair and nails done, and applying make up.

It has been around 2 years since I began to love my life, and now I can honestly say that I have finally accepted what I cannot change. Switching to a healthy lifestyle of proper eating and exercise, I have learned to look at my body in a different light. It is almost like my new toy. I thank it every day for cooperating and making me feel better. I love every stretch mark, cellulite dimple and scar.

If my suffering and imperfections lead to helping other women realize their true potential beauty, then I am willing to take on even more.

When I used to have my pity parties, my mom would always try to make me feel better, and one day she said something that always stuck with me.

She said “well, maybe god gave you those imperfections for a reason. Maybe he wanted to protect you from the world. Maybe if you had a perfect body, you would have been out there in mini skirts strutting yourself and getting in trouble”

You know what! I totally would have too.. I would’ve been in bikinis showing it all off! Yes I would have… Trying to get as many boys chasing me! But I was an ugly duckling with body acne, and that scenario was farfetched. 

So what is the point of all this blabbing? I want you to stop throwing pity parties and start LOVING yourself too.

Here are some techniques you can apply to help you feel better:

* Grab a pen and paper and jot down your imperfections. Write a list of all your imperfections and how you will work to improve or accept them. Then make a list of everything you LOVE about yourself.

I love my nose. Yes, my big Arabic nose. I love it. It gives me character! I just want you to know that it has been a long road of acceptance, but I’m finally here.

* Stay positive. Over 70% of our thoughts are negative, so make an attempt to shift your thinking and convert your thoughts to positive ones about yourself.

* Air it out to a friend or two! This maybe a tough move, but you will feel great soon. I promise! I want you to get undressed (physically or emotionally) and show your imperfections. If you have stretch marks, I want you to show them to your friends.

* Look your best. By looking great, you feel great and in turn you boost your confidence. Try to force yourself to dress up more, curl your hair, apply a little more make up. Even though it’s a little time consuming, you’ll thank yourself to how good you’ll feel.

* Fake it. When you’re feeling down, fake a smile and pretend to be happy. Soon after, your smile will become real. 

* Appreciate what you have. It’s really not that bad. Write down a few things that you are thankful to have in your life from your family to your health. This will help you put things in perspective. You will find that most of the time, you have overly exaggerated your situation. The more you are open about your body and issues, the closer you will get to accepting them.

If you have applied the above suggestions and you are still feeling down, then get back on your computer and send me a message.

We are all amazing women and it is never too late to start loving your body and life!

Since starting the Love Your Life Program, I have influenced so many people along the way including my coworkers. I have earned the title of “Food Nazi” and banned processed junk food from entering my office. Dessert is only allowed during birthdays or celebrations, but even then I rarely participate.

Work environments can be hazardous to your program if you are not cautious.

Corporate office buildings are very accommodating with restaurants and vending machines filled with inexpensive sugary snacks and sodas.

Similar to many, our kitchen used to be stocked with bagels, brownies and other forms of dessert to compliment a morning cup of coffee.  Not to mention, there was always a large candy bowl welcoming our guests.

Those days are long gone!

I, the Food Nazi transformed our office into a healthy one! My weight loss achievements and healthy pre-packed meals became contagious. Slowly, everyone started to follow in my footsteps.

Our marketing girl replaced her chocolate cake with cottage cheese and frozen blueberries, and our receptionist joined Weight Watchers and a boot camp class.  We all kept each other in line, but I was the toughest of the Food Nazis.

If you currently work in an environment that is hazardous to your waist line, then I suggest that you start making some changes to create a healthier one.

Here are some helpful suggestions to staying healthy at work:

Always keep a water bottle at your desk:  My glass 20 oz  bottle gets filled around 6 times during my work day. Drinking water hydrates me, flushes me out and keeps my satiety in check.

Pre-pack your meals: I dedicate my Sundays to prepare most of my meals for the work week. I usually bake some chicken and fish, steam my veggies and boil a pot of brown rice. Everything takes me less than two hours to prep, cook and store in containers. Prepping my meals saves me so much time during the week and allows me more free time to engage in other fun activities.

Enjoy a 30 minute break away from your  computer: If it’s a sunny day, then lunch is almost always served outside. Why not get some vitamins from my food and the sun! If it’s raining, then I’ll sit by the window and watch. Rain is beautiful and relaxing and by eating slower, I can gauge my hunger level to prevent me from overeating.

Stock your kitchen with healthy snacks: Yogurt,  protein shakes, veggie slices, fruits and nuts can always be found in the kitchen fridge. But, I only stock enough for a few days. If you stock more, you’ll be tempted to finish off the whole week’s supply. Click here if you need some delicious snack ideas.

Exercise and get away from your desk: I try to rock my  heels to work so I can get a workout walking back and forth to the bathroom. I also like to take a sprint down and up a few flight of stairs before lunch time to get my heart pumping.

Drink some Green or Herbal Tea: Drinking a hot cup of tea after my lunch always soothes my belly and seals any false craving that I have. Not to mention the great nutritional benefits that it contains.

If you are already a Food Nazi at work, then I would love to hear how you keep order. Do you give the evil eye? Or do you simply snatch their bag of chips and slam dunk it in the trash can?

One of my worst discomforts in life is constipation! (Guys, if you are reading this. please stay out. this is lady territory right now!)

Even though my diet is full of fibrous fruits and veggies, I still seem to get constipated during my travels. It’s almost as if my body knows when it’s far from home.

No exaggeration, but one time I was backed up for over 3 days!

The feeling of being bloated and knowing that my last few meals are hanging out and having a party in my stomach is not cute!

(I’m actually bloated and constipated in the picture to the left. That’s how I smile when I am feeling uncomfortable)

About a year or so ago, I attended a Health & Beauty convention in Las Vegas and came across a cure for my backed up pipes.

As I walked the convention floors, I noticed a radiant woman behind an inviting counter. I approached her and introduced myself. I was curious to who she was. It was almost as if her energy reeled me in.

Her name was Lake Louise Ziwa! Oooo what a powerful sounding name! A graduate from Stanford University, Lake had partnered up with Dr. Gloria Gilbere to create DetoxRx: natural products that included a vast line of skin care to wonderful immune boosting supplements.

We went through the typical exchange of words. “how are you today? How’s the show? Bla bla bla.”

For some reason, I couldn’t help but blurt out.

“I’m so constipated Lake!”  I felt comfortable with her that I didn’t care. My mom hates when I discuss “dirty” topics. Supposedly, it’s not lady like.

Anyway, back to my problem.

So Lake answers “Girl! I know what you mean. I’m gonna give you a few pills tonight to try and you let me know how you feel tomorrow”.

I was up for anything! Drano? Great! Just kidding.

Like clockwork, my bowels started rumbling the next morning. Oh oh.. I think its time. Wow, Like Tony the Tiger.. I felt GREAT!!!! There was no cramping, no irritation just pure relief.

I was so happy that I actually sent Lake a text message thanking her while I sat there. I couldn’t wait to see her again so I can purchase some and ask her more about this product!

Later that afternoon, I made my way back to Lake’s booth to get the details on the magic pills. The magic pills were a combination of two DetoxRx formulas: ColonSweep®. & EliminAid®.

ColonSweep® is Five synergistically balanced blends for intestinal detoxification. The blend contains botanicals, essential oils, enzymes, probiotics, fiber and alkalizing minerals that help cleanse and detoxify your body. Suggested use is 3-5 tablets in the evening.

EliminAid® is a natural herbal softener that should be taken along with the ColonSweep® to push the bulk out.  Unlike other laxatives that contain Senna, this formula is cramp free and non habit-forming.

If you suffer from constipation or just looking to do a little body detox, I highly suggest you call Lake! Tell her Ghada referred you.

Click here to learn more: www.detoxrx.com

I swear I’m not making any commission of this referral, I just want you to feel the relief that I felt!

Ok lovely Smallworld Beauties! I would love to hear your thoughts if you decide to give it a try!