Yay for Spring!

The winter clothes are packed away, the cute sweaters and flip flops are out, and meeting friends for a quick bite after work just seems like the most appropriate thing to do under the peaceful sunny sky.

Breaking up the work week with a fun-filled evening is extremely therapeutic to the mind, but can also cause damage to your summer slim down plan if you’re not prepared.

“Dining out” and “dieting”  sounds like an oxy moron but no worries! I’m goint to share some tips and tricks to make your eating experience fun, satisfying while staying on track.

Let’s paint a likely scenario and walk through it together!

Ok… so you’re sitting at your cubicle and you get a facebook alert. It’s a message from Jenny! She’s inviting you to a last minute get together after work.

“Hey chicas! It’s gorgeous out and you’re all invited to the Irish Pub on Main Street for dinner and drinks! See you at 5:30”

After hours at your desk and tanning under those florescent lights, of course you’re up for a good time so you message back “Yay! See you then!”

Rewind…. Jenny wrote: “Irish Pub”

When someone mentions “Irish Pub”, I automatically think specialty beers and lots of fried bar food, two menu items that can definitely pack on the pounds if you’re not careful!

Step 1: GOOGLE the restaurant! Most restaurants have web sites so this is usually not an issue.

Step 2: Download the menu and get your high lighter pen ready!

Step 3: Mark a few healthy items that you find appetizing but healthy. Most Irish pubs offer beef stews, salads and burgers in addition to the fish and chips, mashers and other fried yumminess

Personally, I usually order a bowl of hearty chilli minus the cheese and sour cream. Other options I might choose are turkey burgers without bread and a side salad, or something of the “kid’s menu” like a peanut butter sandwich

Step 4:  Eat before eating out! Before heading to dinner, I like to bite into an apple or half a protein bar to prevent overeating and diverting from my plan.

Step 5: Limit sugary drinks and alcohol consumption. Depending on the beverage and how much you chug down, you might be adding hundreds of calories to your day. There’s nothing wrong with a feel-good drink as long as you’re moderate and aware of the calories.

If you’re craving a beer, then go for it! But only go for one if you’re watching you’re weight. There are plenty of light and low carb beers like Michelob Ultra and Bud light that are less than 100 calories each. If you do choose a heavier beer (150-200 calories), then make sure to order a healthy appetizer like grilled chicken or non-cream based soup like vegetable or chicken noodle.

If you’re not into beer, then go for a glass of red wine or clear liquor like vodka. If you’re not into alcohol, then lucky you! Your options are H2O, seltzer water, unsweetened iced tea or diet soda.  NO PINA COLADAS! (Unless you’ve already calculated the calories in your day)

Step 6: Limit dessert after dinner and drinks. After your waitress clears your table, be ready for that final temptation…. DESSERT!

On my cheat day, I would totally ask my waitress to run down my dessert options, but on weekdays… I prefer to be good It’s only habitual that my taste buds crave sweets, so I’m always prepared for these moments.

First saving tip, always keep sugar free candy in your bag to pop in your mouth after dinner. 2nd tip/trick: Order a cappuccino with skim milk and add a packet of zero calorie sweetener. A few sips of this warm fake dessert will cut sugar cravings in seconds!

Step 7: LEAVE the bar or scene. Lingering around a bar longer than you should will more than likely tempt you to say “AH WHY NOT! BRING ON MORE BEER!” lol.. Once again, if this is your cheat day then drink up Charlie! But…. it’s not! If you have awesome will power, then you can stay as long as you want

Step 8: Drive home safely and unwind. You had a great night and hopefully, you kept your promise of staying good. If you did, then go you! If you didn’t, then no worries. Tomorrow is another day!

Trust me, I have my shares of going overboard when dining out! Instead of being hard on myself, I just appreciate and acknowledge the delicious calories that went into my mouth and make up for it the next day. The morning after a binge night usually consists of a low fat, low calorie meal plan to counteract any damage that I did lol…  (Example: Breakfast: egg white veggie omelette no toast, snack: low carb protein bar, lunch: grilled chicken salad with fat free dressing, snack: cut veggies and dinner: poached fish and veggies)

At the end of the day, enjoy life but remember that health is priceless.

xoxo

A few days ago, I gave you a few pointers on how to kick start your slim down for the coming Summer months, so today I wanted to give you an example of a simple meal plan that anyone can follow.

This sweet and simple meal plan includes well-balanced mini meals, healthy snacks and nutrient dense veggies that will help boost your weight loss efforts while keeping your cravings at bay.

Follow this eating style for a few weeks and watch your body transform!

Breakfast: Egg white, spinach, tomato and cheese sandwich.

If you haven’t tried Arnold’s multi-grain 100 calorie thins, then you better get on it!

I love this comforting delicious sandwich in the morning. cook up a 1/2 cup of egg whites, top it with a bunch of spinach, a few pieces of sun dried tomatoes and a slice of low fat cheese (or not).

To cut my sweet cravings after this, I sip on some green tea or coffee.

Snack: CARB-CONSCIOUS Coconut Coco Cream Protein bars.

This snack is actually my early afternoon dessert. I like to pair this delicious sugar free protein bar with a cup of hot coffee dressed with non-dairy creamer and a packet of sweetener like Equal or Stevia. This is a perfect snack for individuals looking to cut calories, carbs or just craving a guilt-free sweet snack. Click here to buy

Late lunch: Thai grilled chicken wrap

Stuff a low carb whole wheat tortilla, with grilled chicken, cucumbers, bean sprouts, cabbage and any other low calorie veggie.

Dress it up with a tangy balsamic or ginger dressing.

If you’re still hungry, try drinking a cup of low sodium V8 juice or drink an unsweetened flavored ice tea.

Dinner: Grilled Tilapia and steamed asparagus, topped with cherry tomatoes and pine nuts.

A great slim down technique is to cut down on carbs after 5 pm. For dinner, I like to combine lean protein with plenty of veggies!

Try a lean, low-fat piece of fish like tilapia and nutrient-dense veggies like asparagus.

Late night snack (if you’re starving)

Depending on how active your day was, you might find yourself hungry a few hours after your lean dinner.  I also try to keep my late night snacks low in calories and carbs to minimize fat storage while sleeping.

Try a non-fat plain FAGE yogurt that’s packed with protein to help build lean sexy muscles. If you don’t like the plain taste, try a little sweetener or 1/2 scoop of vanilla protein powder give it  a pudding-like taste.

Mixing a scoop of low carb, sugar free protein into your yogurt will give it a creamy, pudding-like texture and delicious dessert-like taste.

The summer time can be a fun-filled time with friends, family and sun, but if you’re feeling self conscience about the way you look and how your clothes are fitting, then this time of year can be just the opposite.

All the stores have already launched their Summer collections of cute sun dresses, short shorts and colorful swim wear, making you even more anxious about the upcoming season.

This time of the year used to make me so anxious! I would pray that mother nature would send us an unexpected snow storm to buy me more time to fit into that sun dress.

In the last few weeks, I have received quite a few emails from readers requesting quick slim down tips before heading out to a scheduled vacation, summer getaway and even a friend’s wedding, so I thought this was a good time to post some helpful tips on how to boost your weight loss and confidence for the Summer months.

Breathe and relax. Stress will only cause cortisol levels to increase and lead to not-so-cute belly fat. If you need to sip some wine, get a massage or even do some yoga poses, do it! Time is precious and should not be wasted over meaningless stress.

Example of how I relax: During my work day, I take 30 minutes to sit alone, preferably near a sunny window to slowly eat my healthy lunch which is usually grilled chicken, green veggies and some nutty brown rice. Working out with my trainer Lisa after also diverts any stress in my life and converts it into heart pumping time.

Be Realistic. Stop comparing yourself to the airbrushed, size 0 models on the TV commercials. Your goal should be looking and feeling better. Beauty comes in different colors and sizes, so make the best of what you have.

Example of my realistic goal: Since I’m a curvy girl, I concentrate on more squats, lunges and butt work to make my jiggly curves more lean and tone.

Commit and take action. Stop blaming the diets, it’s you! Acknowledging that you are in control is a key step to achieving a better self and body. You are amazing and capable of anything if you put your mind to it, so pull out that note pad and start setting your goals.

Example of how I commit and take action: I love making promises to myself. “I promise that I won’t order dessert after dinner!” “I promise to add 15 more minutes of cardio this week” “I promise to eat more veggies!”

Nutrition. Whenever people hear the words “diet” and “nutrition” it always sparks a torturous way of life. Why!!!! Food is amazing!  There are so many options that are both figure friendly and oh so yummy. When losing weight, my biggest weight loss tip is CALORIES IN… CALORIES OUT.

If you monitor your calories and eat well-balanced meals  full of fruits, veggies, whole grains, lean protein and healthy fats, I promise your body will naturally respond to your efforts.

Example of my eating habits: I always prep my meals for the work week and stay within my calorie needs. My favorite protein sources are grilled chicken, protein bars (coconut coco cream ) and greek yogurt. My favorite fibrous veggies are cauliflower and zucchinis because they’re so easy to cook or steam. My favorite complex carbs are brown rice, sweet potatoes and oats.

Exercise. Unless you are on bed rest, there is no excuse for a healthy individual not to get 20-30 minutes worth of physical activity during the day. You have so many options from taking a fast, brisk walk before dinner, walking up and down the stairs a few times in your work building, or even jumping rope in your living room. Mark out a time slot during your day and force yourself to start. Sometimes, it’s all about routine and once you’ve done it a few times, you’ll find yourself looking forward to it.

Example of my favorite exercises: I love weight training! Resistance training is an amazing way to sculpt lean, sexy muscles while boosting metabolism. If you’re a women who’s scared to bulk up then I just want you to trust me when I say it’s not that easy to. In order to bulk up, you must consume more calories and up your protein.

When it comes to losing weight, it’s easy to get caught up in the vanity so bring it back down to earth and love life. Enjoy the people that mean the world to you and don’t let life pass you by. Lose the weight to be healthier. Looking good and feeling better will be a guaranteed side effect.

It’s travel time again for me!

Last week, I spent a few days in New York City, and in the next few months I will be flying to Chicago, Las Vegas, California and just added to my itenerary…. Nebraska!! While visiting each of these cities, I’ll try my best to seek out unique attractions and dining experiences to share with you.

First stop: New York City

Last week, I attended the International Esthetics Conference at the Jacob Javits Center where businesses showcased the lastest in skin care technology. The Esthetics Show attracted thousands of skin care professionals and business owners looking to gain new knowledge on skin care services and innovative technology to boost business and sales.

After three days of walking the show aisles and collecting information, I narrowed down my favorite findings to share with you!

PURE INVENTIONS: White Tea & Blueberry

Beautify your skin from the inside with Pure Invention’s tea extracts. This little bottle fits perfectly into my purse and provides 60 servings of anti-oxidants (White Tea, Blueberry & Elderberry Extract).

If you missed my post on the recent weight loss and health benefits linked to White tea then click here to read more.

A recent study published in the journal of Nutrition and Metabolism revealed exciting results regarding white tea and weight loss. White tea showed to “inhibit adipogenesis and stimulate lipolysis-activity”, meaning that it stops the development of fat cells leading to a decrease in fat storage.

LING’S Moisture Plenish (Cell repare)

This hydrating serum was formulated by the 50 year old Asian Beauty Queen and celebrity facialist LING Chan. From Hong Kong to New York, LING has transformed many faces and lives. Not only does she continue to produce amazing products, but also donates to charities worldwide. I love LING! Read more on her inspiring story by clicking here.

Oh! A drop of this Hyaluronic infused serum is the perfect moisture boost before applying your moisturizer. Love it!!!

BODI PURE: BODY POLISH

This next product is manufactured and sold by a lovable husband and wife team. Yin Yoo and his wife have created a great line of body line products targeted to spas and nail salons. My favorite product of theirs is the “Body Polish”, a blend of hydrating baking soda particles that exfoliate my skin while infusing a moisture to my skin. I always feel baby smooth and soft after every bath. I promise you won’t be disappointed!

MEG 21 BRIGHT & FIRM Eye Treatment

This silky soothing eye treatment was unexpectedly discovered through diabetes research at Fox Chase Cancer Center in Philadelphia. MEG 21 contains a patented ingredient called Supplamine that targets the harmful effects caused by Glycation (when sugar binds with proteins and leads to inflammation, wrinkles, sagging and more).

This little cute jar lasts me around two months and helps give my eye area an energizing boost, reducing puffiness and dark circles while adding moisture.

CIRCADIA’s PHERADORE

I’ve read and watched so many educational programs on the role of pheromones and attracting the opposite sex. Pheromones are also responsible for feeling calm and cool, something I’m all about. This next product was created by skin expert Dr. Pugliese of Circadia. PherAdore is a yling-ylang scented roll on scent that contains four genetically engineered pheramones that should be applied twice a day on areas like the upper lip, around your nose, neck or even the wrists. The gentle scent can easily be combined with your favorite fragrance.

Whether this product truly works, I still love the ying-ylang smell. Roll it on, and instantly feel attractive

Like I mentioned earlier, I have a few stops in the next few months and I’ll do my best to seek out new findings for you. If you stumble upon any interesting products, please feel free to leave a comment and share with the rest of us skin junkies.

xoxo

.

If you’re a gym goer, especially a runner, I know that you consider your sneakers vital to your workout. You have special running shoes, weight lifting shoes and even ones for that intense spinning class.

Companies are constantly marketing new technologies in shoes that will give you better comfort, support and even build you a better butt!

Mentally, when I put on my Nike Zooms, I feel like a butterfly on that treadmill and feel that my joints and bones are prone to less pressure and damage.

Apparently, the next study is negating what I just said, in fact it suggests that sneakers are bad for you!!!

What?

The following study was published in the Dec. 2009 issue of the PM&R, the journal of American Academy of Physical Medicine and Rehabilitation.

According to Dr. Casey Kerrigan and fellow researchers at the University of Virginia, running barefoot puts less torque/ pressure on your cartilage and joints.

The study involved 37 women and 31 men who average 15 miles per week in recreational running. They were all asked to run on “scale-like” treadmill as their torque and twists were evaluated by some device.

The researchers found an increase in this torque for the knees, hips and ankles when the participants were wearing running shoes as compared with when they were running barefoot

The study showed that wearing sneakers caused a 38% increase in torque which was surprisingly more than walking in heels which was only 20-26%

So what’s the solution? Do we take our sneakers off and walk and run barefoot everywhere? Won’t I get cracked heels and constantly need a pedi egg to scruff them? what if I step on glass!! Not cute…

Dr. Kerrigan is not promoting running barefoot, but the simplest shoe may be fine as long as it supports the foot from other injuries like shin splints.

Dr. Kerrigan also went on tell interviewers that she believes she has the answer to a better shoe and that she’s already in the process of designing them through a manufacturing company.

Hmmm…. what do I think?

Well, I was started to believe Dr. Kerrigan for a few seconds until I read the part about her “new shoe”… Now I think it’s just an advertisement ploy to put money in her pocket..

I think I’ll continue to rock my Nike Zooms!!!

If you’re concerned with the breakdown of your joints caused by running, then try lower impact cardio like the elliptical or even swimming. In addition to low impact exercise, make sure you’re well nourished and that your diet is rich in Vitamin D and Calcium to help with stronger bones

Click here to read how Kale is King of greens and how its Packed with Calcium.

When puberty struck, so did the fat on my hips, thighs and buttocks. My body definitely can be labeled as pear shaped. Not much up top… lots on the bottom

No matter how hard I work out and eat right, that area just seems to like to hold on to a little extra fat. So instead of staying frustrated with my build, I’ve learned to embrace and work with it.

On top of learning to accept this nuisance, new research published claims that my curvy lower body is actually a good thing!

Ladies!!! According to researchers at England’s University of Oxford, your fat booty could mean less diabetes and heart disease. Oh yeah! I’m never getting either of these!

Researchers went on to explain that not all fat is created equal. We’ve all heard it a million times that belly fat is dangerous, but booty fat may actually be good

The fat around our belly is considered metabolically active meaning that it will burn faster than other areas of the body. This might sound like a good thing but during the burning process, toxins called cytokines are released into the body and can lead to inflammation, cardio disease, diabetes and other health complications.

When it came to lower body fat, the scientists noticed that it released “beneficial” hormones to protect the body from diseases.  The researchers explained “If fatty acids are not stored in fat but are stored in other organs like the liver or the arteries this makes you prone to develop diabetes and heart disease”.

Until now scientists aren’t 100% sure on how and why humans store fat the way they do but they definitely feel that genes and gender play a huge role.

Women naturally store more fat in their lower body than men and according to studies, women have lower risk of heart disease.

So what did I learn from this Study?

I learned that I’m cursed with curves for life, but I am less likely to get cardio disease and diabetes than hipless girls.

Even though I am genetically predisposed to curves, I still believe that my body can look the way I want it too.. slimmer, toner and sexier but it might take me a little longer than a person who naturally stores it in their midsection.

At the end of the day, eat right, exercise and your body will look A-OK!

A great way to kick start your weight loss this year is through organization and planning!

I’ve created a checklist for you to follow and help boost your efforts for the upcoming months!

1. Keep a Journal. Studies have shown that keeping a journal can double your weight loss. Keeping track of my calories makes me aware of everything entering my mouth and prevents me from bad food choices. If you have one already then you’re awesome! If not, then go and get one. Get a journal that’s colorful and fun to keep you inspired about writing in it.
2. Stock your Kitchen. Your kitchen should be free of all Junk food! Make sure that you’re fully stocked with healthy food choices like whole grain oats, fruits and veggies, and herbal tea.
3. Create a Plan. Get your new calendar and start planning your week. Jot down the days that you will be working out and the possible meals that you’ll be eating to maintain your goal. Planning your week or months will inspire you to stay motivated and on track.
4. Weigh in. Choose one day a week to weigh or measure yourself. Let your progress push you further! This will also reveal if you begin to gain weight so you can re-evaluate and restart your plan.
5. Have fun. Pick one day a week to have a fun cheat meal with friends and family.

Leave a comment with your New Year’s weight loss goals for everyone to see!

(soon after I wrote this post, a dear facebook friend of mine shared some of his inspirational words and personal testimony regarding his health journey. I found his written piece very fit for today’s post and to the New Year, so I thought I would steal his work and post it here! Ha ha .. Just joke.. I asked for permission of course! I hope you enjoy the Dean Joseph’s radiant words as much as I did Thanks Dean! xoxo

Written by Dean Joseph.

This is a small essay I have been meaning to write so I am sitting down to get this off my chest. As you know I am sort of a health enthusiast. It took me a long way to get where I am today and just wanted to share some points and discuss my new found health and vitality. I went from 240 lbs. to 180lbs in about a year.
Going to start from 1999 when I joined the US ARMY. When I signed up back then I was 145. As you know basic training is mentally and physically demanding. Most of it is mental but we will discuss that later. So time went on and by like 2001 I was a chunky 180. The Army Physical Training program isn’t bad but only designed to maintain not really anything else. You have to work out on your own for your results.
My weight gain “downfall” started around 2003 when I went to Germany. By the time I returned to Fort Drum I had stress fractures in both legs. I was on crutches sitting around just eating pizza and wings. I got to about 225 lbs. back then. By Army standards I was overweight. Fast forward through two Iraq by the time I got out I was about 230 lbs.
By then it’s now 2006 out of the Army and just sitting at home. Like most Veterans when you get out you don’t do much just kind of “decompress”. Then I found out I had high blood pressure in 2007. Which was weight and Army induced. So they put me on medication. But my weight still rose. By May 2008 I was about 240 lbs. One day I looked in the mirror and said “time to change”. There was a Gym about a mile away from my house so I joined up. At first went there went through the motions but not really doing much. I was losing weight but not really. My habit was workout then go home and pig out which doesn’t make any sense when you think about it.
I went to Antigua in January of 2009 and came back different. So started to read and research about not just weight loss but the human body and what health is. Also I began to do Yoga. Yoga is like the ultimate mind body connection. Once you start you will begin to notice and feel more in tune with yourself.
Then I changed my eating habits. I you’ve heard of “eating clean”. I make sure I eat food that is mostly natural. Also most of the meals I cook myself. Don’t get me wrong I still love cookies, cakes and a hamburger but that happens like once a month. Also if you cook make stuff you know you going to enjoy and want to cook.
Remember what I said before about it’s all mental. Before I got my car I took the bus to the Gym after work. Rode my bike there also. I’m saying this to show that if want it you it you will succeed as with everything else…
Below are some questions and tips which you have probably heard before but will reiterate here to help you.

1. How serious are you about your health/fitness and what are you willing to do about it?

2. Consistency is the key. Set aside time where you know you can do what needs to be done to improve your weight loss/fitness goals. Make it a good habit!

3. Pace yourself and coach yourself. Personal Trainers are great but only you can motivate yourself.

4. Listen to your body. Get feedback from it you will be amazed at what it will tell you.

5. Do your own research and ask questions which leads back to Number 4.

6. Eat to fill satisfied not to feel bloated, full and sleepy. When this happens blood and energy is being drawn from other parts of the body to your digestive system.

7. Drink water and natural juices. Sodas and other drinks have dyes and perseveres that aren’t natural. If the ingredients have more than two things that are not natural put it back!

8. Exercise doesn’t have to be a task or chore. It’s important but make it fun so that you look forward to it instead of dreading it.

9. When exercising concentrate on the full range of motion. And breath normally don’t hold it. Breath control is the absorption and release of energy.

10. Try Yoga! You don’t have to be flexible like a pretzel. It’s all about the mind and body connection.

11. it’s all mental, it starts with your mind then after that. If you hungry enough you will succeed.

On that note I just want to say give it a shot whatever you try. Have a great New Year! And let’s start strong in 2010!

Some links and Books to Check out:

http://www.menshealth.com/

http://www.smallworldbeauty.com/

http://www.crossfit.com/

http://www.abc-of-yoga.com/

Health and Fitness by Sharkey and Gaskill

You Are What You Eat by DR. Gillian McKeith

I should have known that I was approaching my menstrual cycle this morning when I didn’t feel like going to work.

I thought a nice quick shower would pep me up, but that didn’t seem to work either. Just the thought of applying my make up and brushing the knots out of my bead head seemed liked an intense workout session.

Coffee… must make coffee… ok.. I’m out of coffee.. not cute… ok.. how about a cozy whole grain & egg sandwich. A little better, but ugghhh I still feel like I’m dragging..

Anyway, It’s almost 10 pm right now on Monday night and I think I just yelled at the love of my life over paint colors… not cute.. I realized I was pms’ing and asked if I can have a little alone time to get it together.

I wish men truly understood this feeling of irritability, tension, anxiety, bloating, salt and sugar craving and just pure uncontrolled B%#$*iness! As a matter of fact, I wish PMS on them!

Since I’m in “time out”, I figured why not do an online search and try to figure out ways to ease these monstrous symptoms.

Here’s what I found.. Did you know that 80% of women of reproductive age suffer from some sort of PMS symptom? I envy the other 20% right now..

According to many educational sites..

I should be reducing my amount of salt and caffeine during this time of the month

(Ruh Roh.. I guess three cups of coffee was not a good idea today)..

I should be eating a well balanced diet full of lean protein, whole grains and nutrient rich.

Vitamin B6 is very important to help boost seratonin levels.

Check! I had eggs for breakfast, grilled chicken for lunch and turkey burgers for dinner)

Calcium and Vitamin D have been shown to ease PMS.

Check! I had Kale, Brussel sprouts, Eggs and Broccoli Rabe throughout my day..

Magnesium deficiency can lower seratonin levels too and reduce crazy mood swings.

Check! I had plenty of greens, whole grains and beans today..

Zinc deficiency can lead to increased sugar, salt and carb cravings..

Check! I had whole grains, 1/2 a sweet potato, greens, eggs and cherry tomatoes..

Exercise is suggested…

Check!!!!!!! lol.. I woke up at 5:30 am and put in a 45 minute cardio session and met my trainer Lisa after work for an intense leg workout…

I give up … lol

I think I’m going to go watch some Steven Seagal Lawman on A&E and curl up on the couch and hope I wake up to the sunshine and birds chirping at my window

Oh! And I will wish upon a star tonight that someone finds a true cure for these disastrous hormonal moments..

Sleep tight and may your new year bring less PMS..

Love you!

So many people are anti social networking sites like Facebook and Twitter, but not I.

Since joining the Facebook and Twitter bandwagon, I have met some of the greatest individuals not just locally, but internationally as well.

I have been able to meet people with similar interests, goals and hobbies. Not only have these new friends taught me new things, but they have also inspired and motivated me to keep doing what I love.

When I’m on Facebook, I feel like I have a bottomless shopping cart and  can pick and choose my favorite people to put in it, keeping the bad apples out. What a great way to deal with a hard day through funny, positive individuals that you have allowed into your life. If only life outside Facebook was that cute!

One of my favorite Facebook friends is the gorgeous Mrs Sarah Burnett!

I don’t remember exactly who added who and when we met, but I know it has been a while and that we are constantly on each other’s walls!

Sarah and I shared a common interest of health, fitness and nutrition.  We talked recipes, weight loss and even bodybuilding. After months of chit chatting it up, I received an email from Sarah saying “I’m competing!”

Sarah toyed around with the idea before but never made it seem like she was serious, so when she said that, I was so excited for her! YAY Sarah!

I couldn’t wait to see her transformation. Of course, like any strong, determined woman, Sarah reached her goal and looked gorgeous at her first body building competition!

After her rigorous training and competition was over, I asked Sarah if she would do an interview for the site to help advise and motivate other women who are considering competing or just getting in to shape.

Check out our interview!

Me: OMG! I LOVE YOU SARAH!… OK.. Let’s get serious.. When did you start incorporating health and fitness into your lifestyle?

Sarah:I started running road races in 2002 (5k’s 10k’s and 1/2 marathons) to help get my pregnancy weight off and to reach new goals in my life.  Began kickboxing 2 years ago which is a fantastic workout and great sport.  But I still was lacking that muscle definition I was after…I was lean but not muscular so after hurting my knee (and not being able to run anyway) I decided to start weight training and eating clean.

Me: How do you feel now compared to pre-healthy lifestyle?

Sarah: I feel so fantastic now, I have so much more energy and its amazing how great eating clean can make you feel, I noticed a huge difference after 1 week!

Me: What attracted you to body building?

Sarah: I admire bodybuilders. It takes true dedication, perseverance, sacrifice and commitment….too many things to mention! I needed a new goal and decided to do a figure competition to prove to myself I could get in contest shape and get up in front of all those people..

Me: How did you get started in prepping for your bodybuilding transformation?

Sarah: Motivation, nutrition, exercise! I actually got started through facebook…I made a few bodybuilder friends who encouraged me to keep going with the weight training and sent me their diet and training plans to help me out and get me ready for my first competition!

Me: Do you feel that you achieved the goals that you set for yourself?

Sarah: My goal was to do compete in my first figure competition on Nov 7th 2009, and I did it!

Me: Would you do it again?

Sarah: Yes I will do it again!

Me: What advice would you give women who are considering competing?

Sarah: My advice would be to go for it! It takes a tremendous amount of hardwork and sacrifice but the feeling you get is the best reward!

Me: Who’s your mentor/idol?

Sarah: I don’t know if I have a specific mentor or idol…there are so many amazing athletes, its hard to choose!

Me: You’re awesome! OK.. Let’s talk dirty!

What’s your favorite cheat meal?

Sarah: My favorite cheat meal is nachos…with extra cheese, lots of salsa, sour cream, guacamole, and what ever else you want to pile on it! Also date squares….I will eat the entire tray if you let me…

Me: Why is smallworld beauty your mostest favorite site in the world!

Sarah: smallworld beauty gives others motivation to set goals and gives tons of information on how to achieve these goals! There are tons of tips and information about good clean eating and best of all the recipes are quick and easy and of course delicious!  I am always inspired by others success stories which is why I visited the site in the first place. Ghada inspired me to continue with my goal of competing by her encouraging words of wisdom and support throughout! Thank you Ghada love you!

End.

How can I ever hate on Facebook after meeting a great friend chick like Sarah!

If you’re on Facebook, look us up and join our healthy train!

To find Sarah, search: Sarah Burnett

To find me, search: Ghada Abuhakmeh

Earlier this week I showed you how to put on a few pounds the healthy way. Since then, I’ve received a few emails from individuals thanking me for the post but were still concerned about their appetite and desire to eat.

“I’m just not hungry”

Force feeding yourself and enhancing your appetite can be a tough task at times so I wanted to share with you a few natural herbs, spices, supplements and activities that will boost hunger and get you eating a little more.

EAT WITH YOUR EYES, NOSE & TONGUE

COLORS.

You’ve heard it over and over that we eat with our eyes. The colors red, yellow and orange have been shown to increase appetite. Try adding these to your plate:

* red, yellow & orange sweet peppers * cherry tomatoes * orange slices

SMELL.

We’ve all walked into our mom’s kitchen and instantly got hungry just from the smell. Adding fragrant herbs to the food can also enhance your appetite. Try cooking with:

* cloves * oregano * fennel * caraway * garlic

TASTE.

The next time you prepare a dish, try throwing in some of these herbs, spices and foods to increase your taste buds and appetite

* Parsley * Oregano * Basil * Nutmeg * Mint * Garlic * Cinnamon * Cayenne * Turmeric * Cumin * Peppermint * Spearmint * Bitter melon * dark cocoa * Red wine * apples

SUPPLEMENTS

Being deficient in minerals like Iron, Zinc and Magnesium have been linked to a decreased appetite. Add a multivitamin supplement to your day that includes these and add more high zinc foods like

* Shellfish * Red Meat * Nuts * Dairy * Whole grains * Nuts * Dairy

EXERCISE

Take 15 minutes before your meals and engage in a little exercise whether it’s a brisk walk, a few pushups or even jumping jacks.

I hope that you’ll incorporate of few of the above into your routine and that you’ll start noticing an improvement in your appetite and overall health and weight!