I used to think “I’m just going to the gym, so who cares what I look like”. I would wear a frumpy sweat shirt and sweat pants that didn’t match and any old pair of sneakers. I totally exuded sexiness.. NOT. As I became more obsessed with working out, I began to notice that the dedicated gym goers were trendy, sporting the hottest Nike and Adidas gear. I wanted cute outfits too!

 

I found some time and made a trip to a sporting goods store, and used my weight loss achievement to justify my money spending. I bought a few sports bra tanks, tight pants and a pair of spanking new sneakers.    I couldn’t wait to rock them out the next day.

 

 

What a difference! I felt sexy and powerful. I felt revved up to take my elliptical to another level. I even pumped more iron than I was used to. If looking cute leads to a more intense workouts, then I am all for it.

 

 So here are some essentials that are needed to doll up before my intense workouts:

 

 

 

* Sportswear: shirts & pants

 

I love colorful shirts and tank tops. Different colors trigger different moods for me. Red shirts attract attention and make me feel tough. Red is always great for powerful lifting days. Bright white shirts are sharp and clean. I love white for my cardio sessions, and peaceful blues for a relaxing yoga class. Yellow is always a winning color for me because it reminds me of the sunshine and lifts me up when I’m feeling down.

 

After finding the appropriate tank for the day, I pull out a pair of exercise pants to match. A tight hugging pair is favorable option because it helps accentuate both my hard work and flaws. When my leg muscles are visible, it motivates me to keep going. When my flaws are showing, I work hard to make them disappear.

* Foot wear: Sneakers & Socks

I love Nike Zoom Running Shoes. They are unbelievably light weight and comfortable for any workout. Other amazing brands are Pumas and New Balance.

Ladies, scrunchy socks are nasty! I prefer the cute low cut ones that are almost invisible to the eye.

 

 

 Make up & Gloss:

* Make up: Applying a tinted moisturizer and a coat of sheer lip gloss before heading in to the gym always gives me a boost of confidence. Pillow marks on my face and bed head is not so cute.

 

Workout Gear:

Since I love lifting weights, I like to keep my hands protected by wearing sports gloves. Gloves also make me feel tough.

 

If you are not looking cute at the gym, you should try it out for a day! If your spouse begins to suspect that you are trying to impress another man at the gym, tell him Ghada forced you to do it to boost your workout and look great for him.

 

If you do relate to this article and dress cute already, then I would love to hear how you doll it up at the gym and what your favorite sports brands are.

 

Ok ladies! Hear from you soon!

 I love my mom and dad to death, but they sure did a number on my body. When I think back to what I used to eat as a child, I don’t blame my body for retaliating against me like it did.

 

My parents were amazing cooks, but like many moms and dads they worked full time jobs during my early years and fast food was always convenient after a long day of work.

 

So let’s take a walk down memory lane.

 

Let’s start with breakfast.

During the work week, milk and cereal was a breakfast classic! Whole Milk and Kellog’s Frosted Flakes, Rice Crispies, Cocoa Crispies, Froot Loops, Apple Jacks, Cinnamon Toast Crunch and the oh so healthy Honey Combs. The best part of a cereal breakfast, was the sweet flavored milk left over. I wished they just made apple jacks milk.

 

Lunch & dinner time!  School lunches consisted of sandwiches, fries, cookies, chips and juicy juice. McDonald’s Happy meals were the best! I loved when mom used to bring home that cute little box filled with chicken nuggets, fries, and a surprise. Milk shakes were awsome  too. After a long day of work, a bucket of KFC original recipe always hit the spot.

 

Snack time!

Our kitchen was also supplied with goodies filled with her love. Pringles, Oreos, Chips Ahoy, Cheetos, Munchos, Lays, Snickers, Kit Kats and more.

 

I think I’m going to throw up right now.

 

How could my parents promote this? I love my parents but I don’t think they knew how much harm they were causing. I know that my mom and dad meant well and were simply showing their love through food, but as a child I knew nothing about calories and weight gain. I ate anything and everything that was around.

 

After many years of bad eating habits, I finally opened my eyes and realized that I was heading down an unhealthy path. Even though I have done a great job losing weight and adopting a healthy menu, I am still struggling with maintaining my weight. It took years to put it on, and I accept that it will take years to get to my healthy goal.

 

Instead of dealing with obesity and weight issues at a later age, we need to tackle this epidemic from the early stages of childhood.

 

Take a trip to Barnes and Nobles or jump online to begin your research. There are so many books and web sites that cater to parenting and creating healthy menus for children without sacrificing taste.

 

 

One of my favorite sites is the Sneaky Chef.com that features Author and Chef Missy Chase Lapine.

 

“With over 75 simple recipes, The Sneaky Chef is chock full of proven strategies for ingeniously disguising “super foods” in kids’ favorite meals. Like blueberries hidden in burgers, broccoli in meatballs, cauliflower in mac ‘n cheese, and wheat germ in cookies (they can’t see or taste anything different!).
With the addition of a few fast and simple make-ahead purees or clever replacements (some may surprise you!) parents can pack more fiber, fruit, vegetables and whole grains in their kids’ foods”.

 

Here are just a few tips to get you started:

* Pack your kids’ lunches and meals. Include a variety fruits, vegetables and whole grains. For example: Turkey & Cheese on whole grain bread, apple slices, and a water bottle.

* Involve your kids in the cooking process while educating them on why you have chosen certain ingredients.

* Teach your kids to love water instead of sodas. Feel free to add a slice of orange or a few raspberries to the water to give it a hint of refreshing flavor.

* Teach your children how to keep a journal tracking their foods, activities and emotions. Find stickers to simplify their tracking. For example, find veggie stickers. Every time they eat carrots, they can place that sticker in their journal. That will motivate them to both eat the carrots and continue to use the journal.

 

 

In addition to adopting a healthy menu for your family, you should also come up with other ways of showing your love whether it is by playing sports, indulging in arts and crafts or taking up a music instrument together.

With the increased availability of food, obesity has become such a worldwide epidemic, and through education and awareness we can make a change. One of my favorite people in the world is doing just that!

 

 

Dr. Oz (Oprah’s handsome Dr. guest!) has started Health Corps, an organization that introduces nutrition and exercise programs to public schools, to educate children about the importance of a healthy lifestyle.

HealthCorps® is up and running in 45 high schools in California, Florida, New York, New Jersey, Ohio, Pennsylvania, and Texas. Through a strategic plan, HealthCorps will continue increasing its outreach in current states and initiating outreach to schools in new states such as Connecticut and Arizona in 2009-2010.

Thanks Dr. Oz!

 

 

If you are a parent who is already promoting a healthy lifestyle, I would love to hear from you!

 

If you are a parent who is guilty of over feeding their children, make today a fresh start.  I would love for you to share with me your current situation then explain how you will improve your family’s health and lifestyle!

Love,

Ghada

You’ve heard this over and over and over!

It takes 20 minutes for your brain to get the message from your stretched out belly telling you that you are full. Well, you don’t have time to sit around and watch your food for that long so you decide to over indulge and continue to stuff your face.

Guilt kicks and you begin to justify your actions. It is your “cheat” day again, your birthday is coming up and your wise mother told you to never waste food. You picture all the starving people in the world and it is your duty to eat for their cause.

 

You may be laughing right now ladies but you know it’s true!

 

I have justified my overeating habits plenty of times but since adopting the Love Your Life Program, I have learned to control myself.

The Cleveland Clinic offers these suggestions to help prevent overeating:

• Use a smaller dish, so that it looks like your plate is more full.
• Serve up an appropriate portion, and don’t tempt yourself with seconds.
• Put away leftovers quickly after dinner, and store them in portion-controlled containers. Freeze whatever you don’t want right away.
• Never eat right out of the bag, box or takeout container. Put bowls or platters of food away or out of sight during dinner. 

Here are a few more tricks that I use in addition to the previous suggestions. 

• Drink a protein shake 30 minutes before your meal
• Drink a glass of water before your meal
• Eat at the table and slowly eat your meal
• Eat your protein first
• Fill your plate with veggies
• Fill up on soup before your meal
• Make a promise to stick to your planned portion
• Chew strong flavored gum after your meal

 

 

 

 

For your homework this week, I would like you to start applying some of these tips while paying attention to your hunger level. 

Please feel free to post more helpful hints so we can all benefit.

Keep me posted!

Nutrition and exercise go hand in hand. What you eat before and after will determine the endurance you have during your workout and how well your muscles will recover after.

 

My favorite workouts involve heavy lifting which leads to tearing of the muscles. In order to help recover and build my muscles, I must fuel my lean machine with the appropriate nutrients.

 

After an intense workout, I have a 90 minute window for refueling. Optimum fueling involves a generous amount of quality protein and quality carbs. 

 

 

I don’t know how I came up with this post-workout concoction but I love it! 

This is my Pumpkin, protein, oatmeal power pie!

 

 

TRY IT NOW!

1 scoop of protein 20g +

1/2 cup oatmeal

1/2 cup water

1/4 cup egg whites

1/4 cup pumpkin

1 tbsp coconut oil

1 tbsp cinnamon

1 tbsp sweetner (honey, splenda, stevia)

1 tbsp flaxseed

Mix all ingredients and Zap it in the microwave for 6 min. You now have a post workout dessert!

Feel free to jazz it up with other nutritious toppings like fruits, nuts, hemp seeds, bee pollen or shredded coconut.

This concoction is great as your post workout meal, but eliminate some ingredients to make it lower in calories for non-workout days.

Let me know if you try it. I would love to hear your thoughts.

Love,

Ghada

My dad was a Hulk Hogan fanatic!

We had Vhs tapes piled up to the ceiling with recorded WWF matches (now WWE). Wrestling was a must watch TV program and Hogan was our family idol. My dad would encourage “Eat your eggs so you can be like Hogan”.

 

Eggs were a staple in our family breakfasts. I loved them sunny side up with a dash of salt and pepper. Delicious! I used my bread to scoop as much of the runny yolk as I could and never wasted a drop. I also liked my eggs scramble, poached or in a crazy veggie filled omelette.

Eggs were one of my favorite foods until health advocates began making statements against them. Supposedly they were bad because they elevated cholesterol, caused heart attacks and weight gain.

Many jumped on these statements including myself and reduced the amount of eggs in their diet. I turned to High Fructose Corn Cereals and milk instead. Great move Ghada! More horrible choices were also added to my menu.

But never fear, because eggs are finally here to stay! Forget those old claims, because recent studies prove different.

The amazing egg contains all 9 essential amino acids making it a perfect protein. Not only is the egg delicious and satisfying, but also very nutritious.

Eggs are rich in protein (about 6g), and full of vitamins and minerals that your body needs. They are full of Zinc, Iron, Vitamins A, D, E & B12, cartenoids, lutein, choline and much more.

 

So Smallworld Beauties, start downing a few eggs every morning and watch your weight drop. According to a recent study from Rochester Center of Obesity of American, eating 2 eggs for breakfast aided women in weight loss. The protein in the eggs created a full feeling and the women were less hungry for lunch leading to a smaller lunch portion than usual. The women in the study also ended up cutting an average of 417 calories from their daily intake.

Another study from the Harvard School of Public Health states that there was no significant link between eggs and heart attacks. In fact, they found that eggs may help prevent blood clots, strokes and heart attacks. Another study showed that eggs did not have a negative impact on cholesterol, and it actually improved it. Eggs also help aid in the development of healthy teeth, bones hair and nails.

If eggs are part of your breakfast menu, then you get a brownie point from me. If eggs are not, then you should definitely give it a try! Start with eating one hard boiled egg in the morning with whole grain English muffins, or try a healthy veggie omelette. Pay attention to your satiety and energy levels through out the day. Combine egg whites with your egg to increase your protein intake without adding fat.

What are your thoughts on eggs?

I am always looking for great recipes, so feel free to send them over!

Here is one of my favorites:

EAT BREAKFAST LIKE A QUEEN and have The Italian omelette which contains spinach, onions, mushrooms, eggplant & roasted red peppers. Top this with marinara sauce and mozzarella cheese and you’ve got an unbelievable concoction. You may also enjoy a complex carb on the side (sweet potato, whole grain toast or oatmeal).

Yummy!

Click on  the Love Your Life Program in the categories section and read about an easy weight loss plan. So easy, you can do it for life.

Check out some of the nutritional benefits of eggs:

 

Fat Soluble Vitamins

Vitamin A

Essential for vision in dim light; necessary for maintenance of mucous membranes; skin and growth.

Vitamin D

Promotes calcium and phosphate absorption from food and is thus essential for bones and teeth.

Vitamin E

Protects cell membranes from damage by oxidation.

Water Soluble Vitamins

Thiamin (B1)

Involved in the release of energy from carbohydrate. It is important for the brain and nerves, which use glucose for their energy needs.

Riboflavin (B2)

Involved in energy release, especially from fat and protein.

Vitamin B6 (Pyridoxine)

Involved in the metabolism of protein.

B12

Is necessary for the proper formation of blood cells and nerve fibres.

Folate

Involved in the formation of blood cells.Reduces the risk of Neural tube defects in babies.

Calcium

Calcium is the main constituent of hydroxyapatite, the principal mineral in bones and teeth. An adequate calcium intake is vital to health, particularly in times of growth, e.g. childhood, adolescence, pregnancy, and also during lactation.

Phosphorus

80% of the phosphorus in the body is present as calcium salts in the skeleton.

Iron

Iron is required for the formation of hemoglobin in red blood cells, which transport oxygen around the body.

Iodine

Iodine is used to make thyroid hormones, which control many metabolic activities.

Selenium

As an antioxidant it protects cell membranes against oxidation.

Yay! I’m 27 years old today!

 When I was a little girl, I was under the impression that my life would unfold like a fairytale. My prince charming would save me from an evil monster and take me into the sunset on his white stallion. We would reside in a beautiful castle and have many babies. Not so much.

 

My life is far from a fairytale, but I wouldn’t change a thing about it. My 27 year journey has been amazing, beautiful and enlightening. 

 

I just wanted to post this blog today thanking everyone that I have met along the way.

Here are some great words that always hit home with me.

People come into your life for a reason, a season, or a lifetime. When you figure out which it is, you will know exactly what to do.

Some people come into our lives and quickly go..

Some people become friends and stay awhile…

leaving beautiful footprints on our hearts…                 

and we are never quite the same because we have made a good friend!!!

 

When someone is in your life for a REASON, it is usually to meet a need you have expressed outwardly or inwardly. They have come to assist you through a difficulty, to provide you with guidance and support, to aid you physically, emotionally, or spiritually. They may seem like a godsend, and they are. They are there for the reason you need them to be. Then, without any wrong doing on your part or at an inconvenient time, this person will say or do something to bring the relationship to an end. Sometimes they die. Sometimes they walk away. Sometimes they act up or out and force you to take a stand. What we must realize is that our need has been met, our desire fulfilled; their work is done. The prayer you sent up has been answered and it is now time to move on.

 

When people come into your life for a SEASON, it is because your turn has come to share, grow, or learn. They may bring you an experience of peace or make you laugh. They may teach you something you have never done. They usually give you an unbelievable amount of joy. Believe it! It is real! But, only for a season

 

LIFETIME relationships teach you lifetime lessons; those things you must build upon in order to have a solid emotional foundation. Your job is to accept the lesson, love the person or people involved; and put what you have learned to use in all other relationships, and areas of your life. It is said that love is blind but friendship is clairvoyant.

Thank you for leaving your foot prints. 

Love, Ghada.

Keep a Journal and double your weight loss!

A study conducted by the Kaiser Permanent Health Research Center revealed amazing results when volunteers were asked to maintain a food journal.

The study involved 1700 overweight individuals who were asked to follow a healthy diet.

• The individuals who did not keep a food journal lost an average of 9 lbs.
• The individuals who kept a journal (6 or more records per week) lost an average of 20 lbs.

The study concludes that by keeping a food journal and tracking your meals, you can double your weight loss efforts!

I have been keeping a food and exercise journal since I started the Love your Life Program, and I would recommend it to anyone who is looking to lose weight or just maintain a healthy lifestyle.

Tracking foods has its many benefits:

• I find that I am able to control my portions better
• I make better food choices when I have to plan my day/week
• It keeps me from going over my calorie range
• It motivates me to stick to my overall program and continue pushing to reach my goal

By having a food and exercise journal, I can also pay attention to how certain foods make me feel. For example, having eggs and oatmeal in the morning fill me up longer than if I just eat some fruit.  The combination of protein and complex carbs take longer to digest and gives me a feeling of satiety hours after.

Every once in a while, I like to evaluate my food journal and see if I can add or subtract foods, or tweek my portions size. Be careful not to become obsessed! I have been there.

You may purchase a food journal from any bookstore, or use online tracking systems instead.

Since I am always on the internet, I prefer to keep an online food journal.

Here are a few sites that you will find helpful:

• DailyPlate.com
• Sparkpeople.com
• Calorieking.com
• Bodybuilding.com

The Love your Life program is intended to be so realistic that you can follow it for life. Breathe, relax, take it easy and enjoy the journey.

Remember, if you lose weight the healthy and patient way, you will be able to maintain it for life instead of gaining it all back.

Feel free to share a page of your journal if you already have one by posting it in the comments. We can all learn from one another.

Love,

Ghada

 

           Guilty as charged. 

Yes, I am an emotional eater especially when it comes to stressful situations involving men. I work hard to keep my physique nice and tight, and they push me to eat more!

Other stressful situations that can trigger emotional eating are employment, health and personal issues. To many like myself, food is both a distraction and comfort. Eating some chips or ice cream triggers a comforting feeling but it is only temporary. Soon after, guilt kicks in and I am even more depressed about the empty calories I took in.

I recognized that I had an emotional eating problem, and decided to take charge to conquer it.

 Here are a few helpful suggestions from the Mayo Clinic and how I apply them to my stressful days:

• Learn to recognize true hunger. During a stressful situation, I take a minute to evaluate my hunger. If I just ate, then I am positive that I am not hungry so I will either go for some hot tea or try to tough it out till it passes.
• Know your triggers. I know that stressful situations with my boyfriend or family cause me to indulge in excess calories. To deal with this, I try to shift my thinking to positive and let things go.
• Look elsewhere for comfort. My girls know that they will be spending a night on the phone or face to face with me when I am going through a tough time. Their affection prevents me from emotionally eating. 
• Don’t keep unhealthy foods around. My pantry is always stocked with healthy snacks. The only way that I would be around unhealthy food is if I am dining out or spending the day at my mom’s house. 
• Snack healthy. My go to snacks are plain Greek yogurt, almonds and fruit. I make sure to eat every few hours to avoid hunger pains.         
• Eat a balanced diet. My meals are well balanced with lean proteins, whole grains and veggies. I also make sure that my meals are meeting my caloric needs. When you starve yourself, your body will retaliate and push you to binge. 
• Exercise regularly and get adequate rest. Exercising in the morning helps boost my day to a good start. Weight lifting is great for relieving stress and building strength both physically and mentally.

If you also fall into the trap of emotional eating, try applying these suggestions to help you deal. My top choices for dealing are my girlfriends and gym sessions.

Please use me as your new girlfriend if ever need to vent, and never hesitate to reach out.

 Love,

Ghada.

Hi Smallworld Beauties!

Nutrition is a very important factor in the “Love Your Life” program. I have created a guide that can be easily applied to your lifestyle, and easy enough to maintain for life.

By following the “Love Your Life” nutrition plan, you will not only notice a boost of energy and self confidence, but you may also start noticing a reduction in your waistline. Everyone’s results will vary depending on their level of activity, and caloric intake versus output.

Before you start, you should take a minute to make a promise to yourself. Promise that will do the best you can to love your body and life because YOU deserve it. Promises will help motivate you to stay on track.

Did you make your promise? If yes, then you are ready to start!

The “Love your Life” program consists of 5-6 nutritious small meals instead of 3 enormous ones!

* Think of your new body as an engine that you must feed every few hours to keep it running at its best. By fueling your body this way, you will feel more energetic; feel less likely to binge on huge portions of food, and less likely for your body to store fat from excess calories.

 * A key to making this program work is planning and pre-packing your meals. I like to dedicate a few hours on Sunday to make most of my mini meals so that I don’t have to worry about taking time out of my busy work week. Pre-packing also prevents me from overeating and overspending. I also like to keep a journal of foods consumed and physical activity performed. 

* Here is a sample menu that you may follow. Feel free to customize it to better suit your taste buds. The times will vary depending on your schedule so feel do adjust your eating times and remember to allow 2-3 ½ hours between each little meal. 

Do refer back to the “Love Your Life” Grocery list if you need more ideas for fruits, veggies, protein, carbs and healthy fats.

Breakfast: 7 am EAT LIKE A QUEEN

* 1 serving of protein 3-5 oz 1 egg & 4 egg whites

* 1 serving of complex carbs ½ cup oatmeal

* 1 serving of healthy fat 1 tbsp olive oil

* 1 serving of fruit 1 cup frozen berries

* 1 serving of veggies 1 cup spinach

* 1 cup of tea/ coffee green tea w/stevia

* Midmorning Snack: 9:30 am

* 1 serving of protein 3-5 oz protein shake w/ water

* 1 serving of fruit or veggies 1 small apple

 

Lunch Noon

EAT LIKE A PRINCESS

* 1 serving of protein 3-5 oz grilled chicken

* 1 serving of complex carbs 1 cup brown rice

* 1-2 servings of Veggies 2 cups green beans

* 1 serving of hea0lthy fat ¼ medium avocado

* Afternoon Snack 3:00 pm

* 1 serving of protein 3-5 oz 2 tbsp hummus

* 1 serving of veggies 1 cup celery and carrot sticks

 

Dinner 6:30 pm

EAT LIKE A PEASANT

* 1 serving of protein 3-5 oz broiled salmon

* 1-2 servings of veggies 2 cups asparagus

* 1 serving of complex carbs 1 medium sweet potato

 

 Late night Snack (only if needed) 1 cup plain yogurt w/stevia

* 1 serving of protein 3-5 oz 2 slices turkey or protein shake

* 1 serving of veggies 1 cup broccoli

 

Here’s one more!

* Breakfast: 7 am EAT LIKE A QUEEN

* 1 serving of protein 3-5 oz 4 strips Turkey Bacon

* 1 serving of complex carbs 1 medium sweet potato

* 1 serving of healthy fat 1 tbsp coconut oil

* 1 serving of fruit 1 cup blueberries

* 1 serving of veggies (optional) 1 cup brocolli

* 1 cup of tea/ coffee green tea w/stevia

* Midmorning Snack: 9:30 am

* 1 serving of protein 1 oz almonds

* 1 serving of fruit or veggies 1 medium pear

* Lunch  Noon  EAT LIKE A PRINCESS

* 1 serving of protein 3-5 oz canned salmon

* 1 serving of complex carbs 1 cup Bulgur

* 1-2 servings of Veggies 2 cups asparagus

* 1 serving of hea0lthy fat 1tbsp flaxseed oil

* Afternoon Snack 3:00 pm

* 1 serving of protein low fat cottage cheese

* 1 serving of veggies 1 cup sweet red peppers

* Dinner 6:30 pm EAT LIKE A PEASANT

* 1 serving of protein 3-5 oz 1 turkey burger w/ low fat

* 1-2 servings of veggies 2 cups mixed vegetables

* 1 serving of complex carbs whole wheat bun

 

* Late night Snack (only if needed)

* 1 serving of protein protein shake w/ water

* 1 serving of veggies 1 cup snap peas

The “Love your Life” program is sweet and simple.

 

You will notice that your mini meals will feel bigger than they are and that you will not be as hungry the longer you remain on the program.  Do pay attention to the increase of energy and the desire to engage in more physical activity.

 

On the “Love your Life” program, you may enjoy a day of moderate cheating. For example, I have dedicated Saturday as my cheat day. I prefer to cheat during lunch so I can have time to burn off the extra calories by bedtime.

 

After a few months of being on this program, you will notice that your body craves excellence and that you may not want to cheat. If I do cheat, I usually indulge in baked potatoes, white pizza slices or homemade tiramasu.

 

Now that I have given you a few tips on how to customize your meals, grab your journal and start planning your new healthy life, filled with nutritious food. In addition to tracking food and exercise, try to pay attention to your emotions and mental health.

 

I’m so happy that you have agreed to give the “Love your Life” program a try, and I look forward to hearing about your progress!

 

Love,

Ghada

Protein

• Boneless, Skinless Chicken Breast
• Whole Chicken
• Tuna (water packed)
• Fish (salmon, sea bass, halibut)
• Sardines
• Shrimp
• Extra Lean Ground Beef (92-96%)
• Ground Turkey or Chicken
• Protein Powder (low carb)
• Egg Whites
• Eggs
• Turkey bacon

 

 

Complex Carbs

• Oatmeal (Old Fashioned or Quick Oats)
• Sweet Potatoes
• Potatoes
• Beans (pinto, black, kidney)
• Brown & Wild Rice
• Cream of Wheat
• Whole Grain Pasta
• Barley
• Kasha
• Quinoa
• Rye
• Spelt
• Wheat berries

  

Vegetables & Fibrous Carbs

• Alfalfa sprouts
• Artichoke
• Arugula
• Asparagus
• Eggplant
• Beansprouts
• Green beans
• Broccoli
• Cabbage
• Brussels sprouts
• Cauliflower
• Celery
• Chard
• Bok Choy
• Collard greens
• Cucumber
• Endive
• Green pepper
• Kale
• Kohlrabi
• Lettuce
• Mushrooms
• Mustard greens
• Okra
• Onions
• Garlic
• Sweet Pepper
• Beets
• String Beans
• Spinach
• Tomatoes
• Zucchini
• Lemons
• Limes
• Radish
• Turnip
• Snap peas
• Squash
• Pumpkin
• Jicama

 

Fruits:

· Apple

· Pear

· Orange

· Apricot

· Cherry

· Plum

· Peach

· Blackberry

· Raspberry

· Blueberry

· Kiwi

· Watermelon

· Cantaloupe

· Honeydew

· Rhubarb

· Strawberry

· Fig

· Date

· Grapefruit

· Guava

· Lychee

· Coconut

· Mango

· Papaya

· Pineapple

 

 

Healthy Fats

• Natural Style Peanut Butter
• Olive Oil
• Safflower Oil
• Almonds
• Mixed nuts
• Hemp seeds
• Flaxseeds
• Flaxseed Oil
• Canola Oil
• Coconut oil
• Avocados

 

 Dairy & Eggs

• Low fat milk
• Low fat string cheese
• Low-fat cottage cheese
• Low fat plain yogurt
• Hemp milk
• Low or Non-Fat Milk
• Eggs
• Egg whites

 

Beverages

• Water
• Coffee
• Tea

 

Condiments & Misc.

• Salt
• Black pepper
• Garlic powder
• Garlic salt
• Onion powder
• Parsley
• Oregano
• Basil
• Cilantro
• Chili powder
• Cayenne pepper
• Red pepper flakes
• Cinnamon
• Nutmeg
• Cloves
• Allspice
• Paprika
• Ginger
• Cumin
• Thyme
• Rosemary
• Dill
• Sage
• Celery salt
• Curry powder
• Lemon Juice
• All Natural Ketchup
• Mustard, yellow or spicy brown
• Low fat/ fat free Mayo or Cool Whip
• Balsamic Vinegar
• Salad dressing All Natural
• Low fat Butter or margarine
• Low fat Parmesan cheese
• Pickle relish
• Low sodium, Natural Steak sauce
• Natural Worcester sauce
• Low Sodium Soy Sauce
• Low Sodium Teriyaki Sauce
• Vinegar
• Honey
• Chili powder
• Sugar Free Maple Syrup
• Chili Paste
• Extracts (vanilla, almond, etc)
• Low Sodium beef or chicken broth
• Low Sodium Veg. broth
• Low Sodium Tomato Sauce
• Low Sodium Tomato Paste and Puree