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

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

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!

In support of breast cancer month, I thought it was appropriate to show case some of the most potent cancer fighting foods.

The National Cancer Institute estimates that roughly one-third of all cancer deaths may be diet related so start adding more of these super foods to your diet.

Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene.

Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin – believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens.

Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. 

Chili peppers and jalapenos contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer.

Cruciferous vegetables – broccoli, cauliflower, kale, Brussels sprouts, and cabbage contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers.

Figs have a derivative of benzaldehyde that has been shown to be effective against shrinking tumors. Figs also contain vitamins A and C, calcium, magnesium and potassium than can suppress appetite and improve weight-loss efforts. Fig juice is also a potent bacteria killer in test-tube studies.  I love figs!

Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development.

Grapefruits, like other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contains vitamin C, beta-carotene, and folic acid.

Red grapes contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells – this appears to help slow the growth of tumors.

Mushrooms There are a number of mushrooms that appear to help the body fight cancer and build the immune system – Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. If you missed my post about the potent benefits of this amazing food, then click here to read more.

Nuts contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer.

Teas: Black, Green and White tea contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing.

Tomatoes contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer.

Tumeric (curcuma longa), a member of the ginger family, is believed to have medicinal properties because of its anti-inflammatory properties.

These are just some of the cancer-fighting foods that you can incorporate to your diet and life. Instead of memorizing the benefits for each food, just add variety and color to your menu.

All fruits, vegetables, herbs and spices have been shown to have some benefit so eat up! But watch those calories!

When it comes to potent and fat blasting beverages, the hype has been on Green Tea. Companies have jumped on the green tea bandwagon infusing it in many of their products including supplements and liquids. Even Coca Cola has launched a Green Tea flavored coke!

I’m sure you’ve heard these statements already from your fitness friends: “Drink anti-oxidant rich green tea and lose weight!” “It has EGCG!” “It’s the best!”

Green tea is definitely potent and full of nutrients, but is it really the best? New research may show different….

The new kid on the block is White Tea!

Check out these interesting facts I found

So what is White tea? White tea is made from immature tea leaves that are picked shortly before the buds have fully opened. The tea takes its name from the silver fuzz that still covers the buds, which turns white when the tea is dried.

Benefits of White Tea:

• Least processed. Black, red and green teas are usually processed and air dried. White tea is merely steamed.
• Contains EGCG. White tea has been shown to have the highest levels of anti-oxidants than any other tea. A cup of white tea is generally considered to contain more antioxidants than a serving of broccoli, spinach, strawberries, and other healthy vegetables and fruits. Wow! A 2004 study at Pace University concluded that white tea can help boost your immune system to fight viruses and dangerous infection-causing bacteria
• Prevents fat storage. Ooooo … 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. http://www.nutritionandmetabolism.com/content/6/1/20
• Low in Caffeine. This is great for individuals with caffeine sensitivity who experience jitters. White tea still contains some caffeine to give you a good energy boost for your day. Plus, caffeine has been show to up your metabolism and fat burn.
• Yummy. White tea is so simple and delicate in flavor. Sometimes stronger teas like Black or Green can leave a bitter after taste. White tea is subtle tasting and mixes well with other teas and smoothies (check out this Sunday’s recipe for my ultimate healthy White Tea smoothie mmmm)
• Suppresses appetite. Similar to green tea, drinking white tea throughout the day will stave away hunger and cause you to eat less J
• Promotes healthy teeth. White tea contains little amounts of fluoride that have been shown to promote strong teeth and kill bacteria in the mouth that may cause plaque, tooth decay and yucky breath. White tea is less acidic and coloring agents as other teas, so there’s less worries in staining your bright whites!
• Promotes healthy skin and aging. Research from Kingston University in South West London shows white tea contains extracts that protect the structural proteins of the skin, namely collagen and elastin.

There are many varieties of White Teas to choose from like the Silver Needle (highest grade), White Peony, Tribute Eyebrow and Longlife Eyebrow. I always have a jar of White Peony on my desk so I can have it after lunch.

I believe all the teas provide their own unique benefits, so instead of choosing one over the other try alternating and mixing your tea bags throughout the week. Personally, I like to seep a green and white tea bag together!

Being overweight most of my life, I can attest to trying almost every fad diet and “quick fix” pill on the market. After years of trial and error, I have finally found the true formula to health and weight loss: proper nutrition and exercise.

After shedding over 12 dress sizes, I am finally loving my life and self more. This feeling of confidence and self-love is priceless and everyone deserves to feel it!

Are you ready to love your life more?

When it comes to losing weight or just breaking a bad habit, sometimes we as women (and men ) just need that extra push to get us started.

sweet & simple supplements do just that!

sweet & simple supplements combined with proper nutrition
and exercise can help us achieve that healthy body that we’ve always
dreamed of.

Look, feel and be your best!

There are so many supplements that can help boost your weight loss efforts, but I felt that the FABULOUS FIVE products below are perfect to give anyone a kick start in their health and weight loss efforts. If you have already started your health journey, the supplements will also help enhance your results!

Let’s take a sneak peak

WHEY PROTEIN

Oh, my favorite weight loss weapon! So simple, yet so effective.

I can’t promote this supplement enough. Protein is a major building block in the body and essential for proper functioning of every cell in the body. Your muscles, bones, skin, hair and even blood need protein.

Protein can be found in many food sources including animal (chicken, beef, dairy and fish) and plant (legumes and nuts).

Protein can also be consumed through WHEY PROTEIN, a superior complete protein that contains all of the essential amino acids needed for proper immune function.

Unlike other proteins, Whey Protein is soluble and easily digested by the body.

How will slim & sculpt help boost weight loss efforts?

Incorporating protein to your diet will:

• Boost WEIGHT LOSS efforts*
• BUILD & REPAIR lean muscle*
• Stabilize blood glucose levels*
• SUPPRESS appetite*
• DETOX & BOOST Immune support*

What makes this formula unique?

• slim & sculpt is packed with 18g of Pure Whey protein Isolate
• This unique formula contains 0 carbs and 0 artificial flavors
• Contains DMG, a superior ingredient that will boost immune support, detoxification, improved muscular response and anti-oxidant activity.

Slim & Sculpt Supplement Facts 1 scoop (13.6 g) contains: Calories     44 Protein     9 g Whey Protein Isolate     10 g N,N-Dimethylglycine     500 mg Stevia     54 g Other ingredients: vanilla flavoring, xylitol

Here’s how I like to incorporate slim & sculpt in my day! I’m an early bird, so I usually workout in the morning for an intense hour. As my post workout nutrition and breakfast, I love throwing 2 scoops of vanilla slim & sculpt in the blender along with some of my favorite nutritious ingredients (kale, ginger and apple). Post workout nutrition is vital for building and recovering lean muscle. The protein shake also keeps my appetite suppressed until my next meal. slim & sculpt is also a great “snack” that I can have between meals or in the evening if I’m really hungry. There are endless recipes that contain Whey protein including oatmeal, protein pancakes or even delicious fruity shakes.

Get smart by adding whey protein into your diet plan and watch your body transform!

DETOXIFIER

We are constantly surrounded by harmful toxins and pollutants in the air, hidden chemicals found in drinking water and invisible bacteria in our foods.

It is almost impossible to be untouched by these different nuisances, but there are ways to help fight back through Detoxifying.

Natural ways of helping your body rid of harmful agents are drinking plenty of H2O and eating plenty of nutritious fruits and vegetables.

In addition to staying hydrated and proper nutrition, try a scoop of detox greens!

This super tasty, easy-to-mix powder is infused anti-oxidant rich vegetables, fruits and herbs along with enzymes and probiotic cultures!

detox greens will aid in:

• Detoxification functions*
• Immune system health*
• Antioxidant defense*
• G.I. Tract Health*

Check out the goodies in this formula!

Here’s how I like to incorporate detox greens in my day! This delicious cinnamon, apple-flavored powder goes perfectly into my post workout shake, or in my water bottle. Feel free to try it when making fruity smoothies or morning cup of orange juice.

FAT FIGHTER

Eating right and working out are great in tackling weight loss, but sometimes there’s nothing wrong with an extra push

skinny minny is an all-natural FAT BLASTING combo that is designed to address those factors that my contribute to weight gain such as energy level, hormone balance, slow fat burning and stress!

Adding skinny minny to your day will:

• Boost WEIGHT LOSS*
• BOOST ENERGY*
• Balances STRESS HORMONE (Cortisol)*
• STABILIZE blood sugar*
• Control APPETITE & CRAVINGS*
• Support FAT METABOLISM*

Check out these fat blasting ingredients!

Here’s how I like to incorporate skinny minny in my day! Studies have shown that consuming caffeine prior to workouts can not only boost energy, but can also be effective in targeting fat stores. I love popping a skinny minny upon wakening and before heading to the gym. It’s my little waker-upper and gives me that extra boost I need to sustain my long workouts. I also take a pill 30 minutes before lunch and dinner to help me eat less calories. I’m not caffeine sensitive, so I’m fine with taking this past 5 pm.

STARCH/ CARB BLOCKER

Too much of a good thing can be bad, and this definitely applies to excess carbs!

Carbohydrates are the body’s main source of energy, so yes… we need them! Our body is an amazing machine that runs on carbs, proteins, fats and other nutrients for optimum function, so it’s our duty to provide it with the proper fuel.

However, by overloading your body with excess carbs, you may start noticing an increase in your waistline… not cute.

All carbs metabolize into glucose in the body to be used by the body for energy or stored in the muscles and liver as glycogen.

Excess carbs however, are converted into fat. To avoid unnecessary fat storage,carb consumption should be monitored.

A great way to help reduce the amount of carb conversion to fat, is to use carb attack!

carb attack is a unique combination of Phase 2™ brand starch neutralizer, Gymnema Sylvestre and Chromemate® brand chromium. Together these three active ingredients work together
to promote healthy and effective weight control by promoting fat
burning, maintaining normal blood glucose levels and neutralizing
the calories from complex carbohydrates.

In a recent double-blind study in humans, Phase 2™ starch neutralizer decreased the percentage of caloric burden from complex carbohydrates by 60%.*

Carbohydrates are needed by the body for energy. Current
research recommends a carbohydrate intake of approximately
130 grams per day for weight reduction. carb attack is ideal
for those whose carbohydrate intake is higher than that.
Excessive carbohydrate intake in the form of empty calories will
be stored in the body as fat. Learning to manage carbohydrate
intake is a key to successful weight loss.

• One capsule of carb attack blocks up to 100 grams
  (400 calories) of starch.*
• Carb Attack is a supplement that can be used strategically to
  support weight loss and weight management
• Carb Attack is vegetarian and yeast free.

Here’s how I like to incorporate carb attack in my day! Unless you’re eating lettuce and lean protein all day (which is not fun or healthy), almost all foods contain carbs. I like to take 1 capsule 30 minutes before my main meals, and an extra one if I want to sneak a cookie on the weekend. My oatmeal and fruit contains carbs, my side of brown rice for lunch contains carbs and my medium sweet potato for dinner also contains carbs. On my cheat day, I love me some pizza! So to “cheat” on my cheat day, I pop a carb attack to reduce and inhibit some of the starch in my meal. I have definitely noticed weight reduction and more energy when I began to understand and moderate my carb consumption. Now it’s your turn to see for yourself!

Finally, my best friend the….

GENTLE COLON CLEANSER

There’s nothing funny about colon health!

Many people suffer from improper bowel function from too frequent (diahrrhea) and infrequent visits to the bathroom and constipation (hard, difficult to pass). Not cute….

Leading causes of improper bowel function are dehydration, poor diet, hormones and use of certain medication.

A few ways to help regulate and improve colon health naturally, a person can drink plenty of water, eat fibrous fruits and veggies, reduce stress and exercise.

When all the above fails to regulate your system, try a scoop of smooth sailing!

smooth sailing is the ONLY formula of its kind to combine:

• L-glutamine at 5000 mg per serving to fuel intestinal cells
  and maintain villi*
• Arabinogalactans at 1000 mg per serving to support
  the immune system, aid regularity and support the
  production of beneficial bacteria*
• Deglycyrrhizinated Licorice root at 500 mg per serving to
  help soothe the gut wall*
• N-Acetyl glucosamine at therapeutic levels (250 mg per
  serving) to improve the integrity of the mucosal lining*
• Aloe Vera Leaf Extract (200:1) at 250 mg to help heal the
  lining of the stomach and keep the folds and pockets of
  the colon free of toxic material that gather there*
• Slippery Elm bark at 200 mg per serving to reduce bowel
  transit time; absorb toxins from the bowel; increase
  fecal bulk and enhance beneficial bacteria in the gut*
• Zinc Carnosine at a 100 mg per serving to help stabilize
  small bowel integrity, stimulate gut repair processes and
  help minimize free radical damage to gastric mucosal
  cells*
• Marshmallow Root (Althaea officinalis) at a 100 mg per
  serving to soothe the gut*

Here’s how I like to incorporate smooth sailing in my day! If there’s anyone that knows about constipation, it’s me! If you take an extra look at the ingredients, you will notice that this powerful powder contains 6 grams of protein and packed with L-Glutamine (5000 mg) which are both beneficial for building and recovery of muscles. So, I scoop one serving of this fruit flavored mix into my shake in the morning, and head to work! If I don’t put it in my shake in the morning, then I’ll blend it with a tiny bit of juice at night before I sleep. It’s very gentle, and doesn’t cause me to cramp like other colon cleansers.

My favorite room in the house is my kitchen because I just love to cook! I’m a huge advocate for at-home meals versus dining out. Not only can prepping my own meals keep me on track with my diet by controlling portions and calories, but it also saves me a lot of money.

My kitchen is fully equipped with everything I need to make my food prepping easy and fun. My health is priceless, so sometimes I don’t mind spending a little more money on things that will benefit my body and mind.

Come into my kitchen!

My favorite appliance in the whole house is my baby the Vita-Mix Blender. This little guy cost me some change, but he was worth every penny! Plus, the blade is guaranteed to last up to 15 years.

He’s my protein shaker, fruit and veggie juicer, onion and tomato chopper, ice cream maker and soup creator… I adore him! If you want one of these, here’s a SPECIAL CODE for the smallworld beauty discount 06-004383. You can order it online or call my friend Sue @ 180084822649 X2308. If you watch Chef Ramsey’s Hell’s Kitchen, you would have noticed that he gifted the entire girl’s team with blenders. Yup! Even Ramsey knows the best of the best when it comes to blenders.

As far as food storage, I invested a little more money in glass pyrex containers to store my food. It’s healthier and lasts forever unless you drop and shatter them, but they’re pretty heavy and I haven’t broken any yet. They’re so easy to clean too. With plastic tupper ware, I notice that certain foods like tomato or balsamic vinegar stains them.

A cutting board is very essential for cutting my fruits and veggies. I prefer a wooden grain cutting board because it’s cuter but it does need special care because if they’re not cleaned properly, then germs can linger. I usually rinse and wash right after use and I even sprinkle salt on it to kill any left over bacteria then rinse again.

One of the most stressing things for me, is trying to cut a vegetable with a dull knife. It raises my blood pressure and takes forever! So, sharp knives should always be handy in the kitchen.

If you’re trying to lose or maintain your weight, it’s really important to control and measure your portions. Measuring cups are always accessible especially when I’m making egg white omelettes, brown rice or even measuring fruit for my shakes.

Instead of wasting money buying cases of plastic water bottles, I’d rather buy a filter jug that last years. All I have to buy is the replacement filters every few months.

Plus, studies have shown that bottled water isn’t as safe as we first thought.

Since I’m a protein and smoothie addict, I’m always in need of ice! My freezer doesn’t make ice so I have ice trays that I fill. Oh! Vita-mix recently sent me a popsicle maker gift! Check it out!

I can’t go a morning without my cup of coffee, and afternoon green tea so a hot water kettle/ coffee maker is definitely a necessity.

Other essentials are my pots and pans, strainers for steaming veggies, stainless steel cutlery and more…

Even though most of my kitchen items may cost a little more than average, I can count on them to perform and last years. Besides, this is not a diet that I’m following, this is my lifestyle

Do you have anything exciting in your kitchen?

KFC has been bombarding the media with their new 2pc “Grilled Chicken” meal. The meal consists of two pieces of grilled chicken, two sides: starchy instant mashed potatoes, sugar loaded coleslaw, and a  refined-sugar biscuit, all for the LOW price of $3.99!! (other unhealthy sides are also available)

Even Oprah jumped on the “Grilled Chicken” craze and offered her viewers coupons for a FREE meal. Dumb idea. KFC could not handle the influx of hungry customers and had to turn them away, leading to riots. Did they not realize that anything Oprah endorses, sells out in a second?

So is the NEW KFC Grilled Chicken Meal healthy or hype? I went to investigate myself. You’ll be shocked to what I unveiled. 

I stood in line and browsed through my options. I definitely was ordering the 2 pc grilled chicken meal, but I wasn’t too crazy about their side options. My options were mashed potatoes, mac n cheese, coleslaw, corn on the cob, baked beans and biscuits. A side salad was an extra charge. No fair

“Can I get the 2pc grilled chicken meal with no sides and a side salad”

The guy was a little confused about my order and didn’t charge me for my side salad. By the way, the salad was just shredded lettuce and they were out of tomatoes. He offered me some salad dressing packets, but I chose to pass since they contained high fructose corn syrup.

My first thought was.. damn.. those are some tiny pieces of chicken. It was almost half the size of a regular KFC original piece. This girl needs her protein! Did I order the kids meal on accident?

I decided to pull off the chicken skin to reduce some calories and avoid unnecessary saturated fats. Plus, there’s not much nutritional value in skin so why eat it when you can fill up on other healthier options.

Ooo… This chicken was a little too greasy for my taste, so I grabbed a few napkins and dabbed off some more calories and saturated fats. I’m not an expert in the kitchen, but this recipe tasted baked, then thrown on the grill to get those “grilled marks”. Tisk.. tisk.. 

Now for the ultimate taste test!

Salad. Perfectly shredded crisp lettuce. I guess you can’t mess that recipe up.

Now, for the chicken!

Mmmmm…

Very moist and flavorful. Yeah, the chicken definitely tasted like it was baked. After finishing off my little bit of chicken, I was still hungry

Instead of wasting more money, I drove home and made myself a chocolate protein shake to satisfy my remaining appetite.

Check out what else I found.  

According to the KFC nutrition table above, the serving sizes are exactly the same. I guess if you minus the breading they might be the same size, but I still think the chicken pieces are much smaller. Notice that the calories of Original vs Grilled are not significant. Why would I get a bland 89 calorie drumstick, when I can get a crispy, juicy original recipe drumstick for an extra 21 calories?

I appreciate KFC’s efforts of introducing a healthier option, but I just feel that it wasn’t good enough. I feel that they have deceived me when it came to the portion size and the true “health” value of the meal.

I think it’s time that KFC reduces the grease, and ups the nutrition. I would like to see more healthy options on the menu like green beans, baked sweet potatoes and whole grain rolls.

As consumers, we need to be more cautious about what we eat. Don’t just accept what Oprah and paid advertisements tell you, get on that computer and do your homework!

Sorry KFC, but there are too many health nuts like me out there for you to outsmart us.

Stay smart, stay healthy!

Ladies, forget diamonds!

Make PROTEIN your NEW best friend.

Protein is essential for building a healthy strong body and without it, our body suffers. Protein is a major contributor in boosting our immune system, stabilizing blood sugar, repairing and building tissue, maintaining muscle, aiding in digestive enzymes and the list goes on.

If I told you that adding more protein to your diet will lead to better fitness results and weight loss, would you do it?

Of course you would!GREAT! Let’s start pumping!

I’m sure the first question that comes to mind is how much protein should you consume? The RDA recommends .75g per lb, but depending on your fitness level your body may require more.

Forget the numbers! Let’s keep it simple:

Instead of 3 gigantic meals, I want you to split up your day into 3 medium sized meals, and 2 mini meals (snacks). Below, I have provided you with an example of how to gage your protein and a few examples of lean proteins that you can incorporate into your day.

1.  
   1. Meal: Protein (Size of fist) 2 eggs
   2. Snack: Protein (1/2 size of fist) protein shake
   3. Meal: Protein (Size of fist)  grilled chicken
   4. Snack: (1/2 size of fist) 1tbsp peanut butter
   5. Meal: Protein (Size of fist) poached salmon

Below, you will see that I provided you with a cheat sheet for great FOOD sources of protein that you can mix and match with your veggies and whole grains to create well-balanced meals and move closer to a better, healthier body.

What about Protein shakes and bars?

Protein powders and meal replacement bars are actually a great way to incorporate more protein into one’s diet without the added calories and fat (depending on the brand).

Here are some options:     

• Whey Protein. This is my favorite form of protein because of its great taste and bio-availability (meaning our body absorbs it very well). This protein is made from dairy so if you have an intolerance to dairy, try another form.
• Soy. In moderation, soy can be beneficial but too much of it can cause harmful effects due to its phytoestrogens (lol.. don’t worry about this term if you don’t know what it is.. just remember, moderation is key)
• Plant: If you’re looking for a great plant protein, opt for Hemp, pea, rice and bean protein. It’s a great source of protein but the taste may not be as appealing so try blending it with some fruit.

When considering a meal replacement or protein bar, I like to go with a moderate calorie bar that ranges from 150 to 300. I like the protein to be around 15 – 20 grams (ideal for a woman) and sugar to be less than 3 grams. I love Dr. Carb Rite protein bars because they have an adequate amount of protein, 0 sugar, and the calories are just perfect for me! Click here to read more.

I hope that I gave a good briefing and convinced you to make protein your NEW best friend. Hey, with that new body and attitude I’m sure you’ll be offered even more diamonds!

Keep up the great work!

Love,

Ghada

Here we go again. Spring is here, and the weather is slowly warming up (depending where you live of course). 

If you haven’t started incorporating healthy foods and activities to your weekly routine, then you should use the thought of Summer as a motivation.

Throughout this month, I’m going to provide you with simple tips and information to guide and lead you to achieving a fitter and healthier body so you can feel confident in wearing that cute summer dress.

Let’s keep a diary and commit! Write down your goals and follow with steps on how you will achieve them. Studies have shown that keeping a diary of foods and exercise can double your weight loss.

Let’s eat right!

Did you know that 80 % of weight loss is determined by what you eat? Hmm…. The other 20 % is determined by exercise and genetics. Enough with blaming your Mom’s genes and take control of your eating. Give your kitchen fridge and pantry a makeover! Instead of processed bags of pretzels and sodium-packed canned soups, fill your kitchen with healthy items like lean protein, fresh veggies and fruits, whole grains, healthy snacks and green tea. Click here for an extensive grocery list.

Exercise and make friends! Get that body moving! Call your local gyms to find out if they’re offering any great specials this month. Join on your own, with a family member or a friend to help motivate you even more. If the gym is not for you, then scope out your neighborhood for scenic parks for outdoor activities. I always enjoy a nice hike on a beautiful day. Schedule a once or twice a week walk with a friend and enjoy each other’s company while burning some calories. I suggest being active 60 minutes a day even if it’s a brisk walk. For more results, incorporate resistance training with some high intensity interval training 2-3 times a week to achieve faster results.

Let’s drink more H2O! Throw away those sugary drinks, juices and sodas! Invest in a cute water bottle and carry it everywhere you go. Challenge yourself to drink 8 glasses a day or more. 

Let’s surround ourselves with healthy images! I want you to find a magazine and find a realistic image of how you want your body to look like. Cut it out, and place it on your vanity or fridge. Let this picture keep you motivated. I also suggest you purchase a few health related magazines to keep around the house. I enjoy magazines that feature fitness-related articles and healthy easy-to-make recipes.

Losing weight and being healthy sounds so easy on paper, but when it comes to implementing it then that is when it becomes hard. Committing to a healthy plan is a start! Your next steps should involve incorporating the nutrition and exercise. Surrounding yourself with supporting individuals can also make your fitness journey even easier.

Once again, please be moderate and healthy when losing weight. According to the American Heart Association, healthy weight loss should range from 1-2 lbs a week. Losing more can cause health complications and muscle loss. Muscle mass is very beneficial to burning calories throughout the day and sculpting beautiful curves and definition.

Are you finally ready to make that commitment?

Email me your commitment letter and fitness/nutrition plan to Ghada@smallworldbeauty.com  I’ll follow up with you in a few weeks to see how you’re doing.

You Deserve to Love Your Life!

Love,

Ghada