Nowadays, Skin care professionals can offer many options for achieving firmer, younger looking skin from laser skin resurfacing, Intense Pulse light Treatments to chemical peels.

Working in the skin care industry, I make it a point to keep up to date with all the new technologies, products and procedures. I attended a trade show a few months back and noticed a booth that was attracting a lot of traffic. A few radiant Asian women were offering free treatments using a gold roller. I was curious to see what they were doing, so I joined the crowd to get my education on. Apparently, the treatment being performed was already popular among the Asians and was gaining more attention from all women seeking a youthful appearance without going under the knife.  

Skin needling or PCI (Percutaneous Collagen Induction) is a beauty procedure that involves pricking the skin with fine needles as deep as 1-3 mm. The treatment is performed using a needle roller that is applied to the area that needs work.

What are the benefits?  Skin needling is a great treatment for individuals who seek firm skin, less wrinkles and scarring and an overall improvement in skin tone and texture.

How does it work? It’s a known fact that skin damage whether it’s a burn or scratch leads to skin remodeling.  By pricking the skin, the skin is forced to remodel and regenerate new skin cells in turn leading to more youthful glowing skin.

Who should get this done? If you’re looking for minimal pain, an inexpensive anti-wrinkle procedure and quick recovery then skin needling is a good option. This treatment is great for skin tightening of the neck, arms, abs, thighs, breasts, butt, wrinkles and reducing visible scars.

Advantages? Not as damaging as other treatments, increases collagen and elastin synthesis, great for all skin types and skin tones, easily mastered and topical anesthetics are an option.

What are the negative side effects? Similar to tattooing, skin needling involves exposure to blood and if not treated properly then infection may occur. You will need a few needling treatments to compare to the results of laser resurfacing. Because skin needling is not easily patented, not many studies have been done on the procedure. Good news is that many well known doctors have been incorporating skin needling in their practice and testify positive results!

A few companies have perfected a Do-it-Yourself Derma Roller that you can purchase for as low as $50. They claim that they are easy to use and inflict little to no blood.

Would I try it? Sure! I would actually love to purchase and at home roller and try it on my stretch marks. Apparently, it really helps rebuild the collagen in old scarring.

If you’ve tried skin needling, I would love to hear your thoughts and if you would suggest it for me.

Love,

Ghada

I always make Sundays my food prep day, but sometimes my busy schedule eats up all my time and I’m forced to purchase a meal while at work. I find it much cheaper buying my lunch from the grocery store compared to ordering take-out from near by restaurants.

Here are some of my favorite microwaveable dinners that are both nutritious and affordable:

Kashi: Lemongrass Coconut Chicken
Chicken served with broccoli florets, carrots, snap peas and rice pilaf topped with a lemongrass coconut sauce.

300 calories 18g Protein 7 g Fiber

Lean Cuisine: Roasted Garlic Chicken. Chicken Tenderloins in a roasted garlic sauce with spinach in a creamy Parmesan sauce

180 calories 20g Protein 1 g Fiber

Amy’s Indian Mattar Tofu. Curried peas and tofu in a light, delicately seasoned sauce, fragrant basmati rice and “Swarn’s Golden Lentil Dal

260 calories 12g protein 5g Fiber

Amy’s Black Bean Burrito.  6oz Made with organic black beans & vegetables. No GMOs. Non-Dairy

280 calories 8g Protein 4g Fiber

Not only are the dinners I listed low in calories, low in fat and nutritious, but they’re also delicious! They’re very satisfying, but if you need more calories then try a protein shake before or add a fresh salad on the side.

Can you share your healthy findings with us?

Love,

Ghada

I woke up this morning feeling sad for no reason. I felt uninspired and very emotional. I was beyond sensitive and every word and person was getting under my skin and driving me to tears. I can’t help but question what triggered this.. was it something that happened yesterday? Am I PMS’ing?

We all experience those “I don’t know why I’m sad” days, “everything is so annoying” days and “Everyone hates me” days…

Our mind is so powerful and sure knows how to take control and add unnecessary madness to our life. When you write your problems on paper, most of the time you will find that you have created an exaggerated version of what is really going on.

There are many ways to deal with manic days from exercise and meditation, to consuming the right type of foods.

Did you know that mood swings are linked to high blood sugar?

Did you know that low-carb, high protein diets are linked to depression and anxiety?

Hmmm… maybe that’s it! I have to admit that I have upped my protein in the last month to get more lean and I can definitely tell a shift in my mood and increased food cravings. I went in to research mode to find the most beneficial foods to help elevate my spirit.

Here are some foods that have been shown to boost seratonin levels and aid in BOOSTING your mood!

Calcium is known as one of the best mood enhancement supplements, so have some low fat yogurt, cottage cheese or even skim milk.

Salmon, tuna, sardines, flaxseed, and walnuts are great sources of Omega 3 fatty acids that has also been linked to boosting mood. Lack of these essential fatty acids can lead to anxiety and bad mood and improper brain functioning.

B vitamins are great in aiding the production of seratonin, the natural anti-depressant hormone. Wheat germ, peanuts and eggs are great sources.

In order for our body to produce seratonin, we must fuel it with tryptophan foods like turkey, chicken, meat and nuts.

Fiber-filled, Complex carbs like oatmeal, sweet potatoes and brown rice are great stress relievers and aid in better sleep. Low Seratonin has been linked to low carb diets, so make sure you get enough whole grains to balance your mood. Looking good is great, but if you feel and look good it’s even better! Low Seratonin can also lead to late night snacking and high sweet cravings.

Folic acid in orange juice can lower homocysteine, a substance that can double your risk of depression.

Magnesium rich foods instantly help people feel calm – Incorporate more leafy and green veggies, bananas, nuts and seeds, as tuna, sardines, and salmon.

Chocolate and Marijuana both stimulate the central nervous system and act like natural antidepressants. 

Protein rich foods help boost dopamine and norepinephrine that lead to increased heightening in mood. Dairy, fish, turkey, eggs, pumpkin and sunflower seeds are great sources of protein. 

So if you’ve been feeling down quite often lately, analyze your diet and consider incorporating some of the foods that I listed.

So, I will definitely be eating more complex carbs in the next week while adding some more fish and bananas to my mix.

 Cheer up!

Love,

Ghada

I’ve shown you a few delicious main courses to get to a man’s heart without sacrificing your waistline, so this week I’m going to show you a simple dessert recipe that both you and your honey will enjoy.

Ingredients:

• 1 banana
• Sugar free Chocolate Syrup
• 1 cup plain non fat yogurt
• 1 oz peanuts

Preparation:

• Slice your bananas place them on your cute dish. I like e arrange them in a circular design for aesthetic purposes.
• Scoop half a cup of plain yogurt in the middle of your banana slices.
• Moderately drizzle your sugar free chocolate on top.
• Sprinkle 1/2 oz of peanuts on top.

Enjoy this sweet, sour and nutty dessert minus the post guilt that you get after eating a cheesecake or brownie.

Stay tuned every Sunday for delicious, diet-friendly recipes that you can make for you and your sweetie!

Love,

Ghada

Today, I would like to take you grocery shopping with me. Will you stroll down the aisles with me while I stock up on my regular necessities?

Great! Grab a shopping cart and let’s start…

1st stop. FRESH PRODUCE SECTION. I love stocking my fridge with fresh fruits and veggies. The following fruits and vegetables can be eaten raw, steamed, stir fried or even baked. Since I can’t eat all the produce being offered, I like to mix it up with nutritious varieties like the ones mentioned below to get an array of vitamins and minerals.  

• Salad mix
• Tomatoes
• Avocados
• Sweet potatoes
• Onions
• Baby carrots
• Zucchini
• Broccoli
• Asparagus
• Eggplant
• Bananas
• Apples
• Oranges
• Berries

2nd stop. FRESH & FROZEN & CANNED MEATS. I love me a nice cut of steak, but I prefer to stick to lean choices of meat. Animal protein contains essential amino acids that help build and repair muscles after workouts.  And since I workout a lot, I need my complete proteins!

• Chicken breasts
• Ground Turkey
• Turkey Bacon
• Jennie O’ Turkey Burgers
• Salmon fillet
• Canned Tuna/Salmon/Sardines

3rd stop. EGGS & DAIRY SECTION. I can eat eggs all day! Named the “Gold Standard” of protein, eggs contain many beneficial nutrients from Vitamin B-12 to Iron and Zinc. I like to combine my eggs and egg whites to reduce the fat content when trying to limit my calories. Dairy is always part of my diet since it’s an easy way to add calcium. Cottage cheese and yogurt can be low in fat and high in protein! Sometimes, I just get tired of eating meat, and a cup of yogurt always hits the spot.

• Omega 3 enriched eggs
• Egg Whites
• Cottage cheese
• Plain Yogurt

4th stop. PASTA/GRAIN AISLE

I crave brown rice so much that I think I’m pregnant. I can’t stop thinking about its nutty flavor. I’m not a big pasta girl, but when I do have a craving I opt for whole grain linguine. Pasta sauce is a must because I can top it on any dish and it’ll taste good everytime. Tomato sauce contains plenty of vitamins and lycopene, an anti-cancer fighting agent!

• Brown rice
• Whole grain pasta
• Natural Pasta Sauce

5th stop: BAKING NEEDS AISLE. Chicken soup is a staple in my weekly menu so I like to stock up on low sodium chicken broth to add to my recipe. If you’re a follower of my site, you know that I make my pumpkin protein bars for my post workout nutrition so I always have pumpkin puree jars stocked in the pantry. Cinnamon is great for stabilizing my blood sugar and the other condiments are also nutritious and add flavor to my meals. 

• Low Sodium Chicken broth
• Pumpkin Puree
• Ground Cinnamon
• All Spice
• Sea Salt
• Garlic Powder
• Olive Oil spray
• Vinegar

FINAL STOP: Cash Register. I can’t help but analyze other people’s shopping carts when I’m standing in line waiting my turn. You either intrigue me with your grocery selections, or you gross me out! I can’t help but get grossed out when I see a loaf of WonderBread, Corn-syrup filled Frosted Flakes and bags of Cheetos… My mind flashes images of me snatching the products and running away.. but reality kicks in and I decide to chill out and mind my business.

I try to avoid reading non-sense gossip magazines with celebrity weight loss stories. But like any curious cat, I always seem to give in and take a peek while I wait for the cashier to do a price check. It seems like there’s always a price check in my line.

Oooo.. Sugar free gum is on sale! Yes.. Gum in between meals help crave my appetite and sweet tooth to prevent me from overeating. Chewing gum can even burn a few extra calories.

So that’s my shopping experience almost every Sunday afternoon. Click here for an extensive list of other healthy options that you can buy at the grocery store.

What’s in your shopping cart?

 Love,

Ghada

With the change of weather, holiday desserts and over consumption of festive drinks, your stomach may be feeling uneasy and even to a point of throwing up. Every time you induce this feeling on yourself, you start praying to your God and promise that you’ll never do it again.

If you are experiencing stomach issues, grab a piece of ginger and chew on it. Studies have shown that Ginger contains a powerful anti-oxidant called Gingerol that has been shown to be effective in treating nausea and motion sickness in some individuals.

Ginger has been used as both a spice and medicine for over 2500 years in Asia. This root has many benefits and should definitely be available in your pantry.

Here are just a few benefits:

• Lowers cholesterol and protects the heart
• Prevents blood clots (Ginger root has a structure similar to aspirin that helps thin the blood)
• Eases digestive symptoms from diahrrhea to menstrual cramps.
• May boost memory in some individuals
• Anti-inflammatory and pain relieving properties
• Anti-oxidant that targets free radicals for healthier cells

If you haven’t added fresh ginger to your diet, I suggest you start. I love boiling it and drinking it as a soothing tea or shredding it for my healthy dishes. I recently posted a fast and easy dish that contains shredded ginger. Click here to make my Honey, Ginger Tilapia concoction.

Love,

Ghada

The signs of aging can be visible on your skin, hair and nails but did you know that our odor also reveals our age?

Well, I didn’t until I read this recent press release from a European Cosmetic site. Not only do I have to worry about preventing wrinkles, but now I have to worry about releasing “old” odor? That’s not cute..

Apparenty… according to the Journal of Investigative Dermatology, women over the age of 40 have a “greasy” odor due to double the amount of 2-Noneal and higher amounts of Omega 7s and lipid peroxides. Don’t worry about what those things are, just worry that they freakin’ exist! Why God? Why?…

Anyway, this research inspired Fragrance designer Harvey Prince to team up with Rutger University Scientists to formulate an “anti-aging” perfume that supposedly masks your older smell with younger scents to make a women smell younger. Hmmmm… I don’t know if I’m annoyed right now or thankful that a “man” is behind all this..

I can’t believe what women have to go through to be viewed as “appealing” in today’s world..

The team of scientists tested 5 different age groups of men and their reaction to certain scents such as vanilla, rose, fruits, vegetables and lavender. They were also asked to describe the scents with descriptions like erotic, playful and comfort.

The conclusion was that Grapefruit and apple scents were linked to a younger age group, while rose (one of my favorite smells!) was linked to being old!!! I love Rose… no wonder I get hit on by 70 + men all the time.

I guess I’ll be eating, bathing and wearing grapefruit from now on.

The fragrance is named AGELESS FANTASY and will be launched in Europe. It will combine the scents of pink grapefruit, pomegranate, jasmine, mango and other soft musks.  The claim is that this fragrance will “significantly” have an age-lowering effect on a woman.

Once again.. I appreciate the science and hard work, but was this study really necessary? Can we do a study on old men smell? Can we create a fragrance that lowers men’s shallow ways of thinking?

Sorry, feminist Ghada came out but I just feel that women are constantly under too much pressure to look ageless and flawless and now we have to smell younger too?

I would love to hear your thoughts Ladies & Gents…

Love,

Ghada

One of my favorite verse comes from a Jill Scott song and it goes like this..

“You can just hate on me hater, now or later’ cause I’m gonna do me. You’ll be mad baby!”

Which leads me into today’s topic: Have you had had your daily dose of Haterade today?

Now if you don’t know what Haterade is let me define it for you. It comes in many different flavors, shapes and sizes. You can get it at home, work, school or even at the gym. It is best served cold or sometimes hot depending on the person serving. Haterade is essential to your daily survival, and half the time you probably don’t even know you’re taking it!

In short, Haterade is the negative but necessary energies that people put off about themselves onto other people whom they see progressing. I will explain to why “hating” is necessary. People thrive of negative energy; it is what makes you stronger and keeps you going. Pain struggle and adversity are all the things that make you stronger in the end and a hater’s role is really no different!

They do not want to see you improve nor achieve your goals, so why not Do Better, Be Better and even look better than them! Yes I said it now what?

There was a time I used to hold my breath and drink down my daily dose of Haterade like castor oil, but not anymore. Now I gulp it like ice water, using it to quench my thirst each and everyday.

And that my Smallworld beauties, is what you should do too!

Gulp it down at the gym when they start to grit and jaws begin to drop,

Toss it back at the club when your droppin it like it’s hot,

Add some ice to mix when you’re the shinning star at work,

Heat it up and drink it slow when you boyfriends being a jerk,

Just remember each and everyday no matter how it’s made ,

Like a champ my Smallworld beauties take your Haterade!

Kat Williams a really funny dude says that “Everyone needs at least one hater! If you don’t have at least one then you are doing something wrong!”

Hi Haters!

Shaneek AKA Miss Murder

Hello small world beauties!   

I hope you are enjoying the lovely holiday season; I know I am!   However, recently I have been visited frequently by pesky little headaches.  This is not normal for me; therefore I was prompted to do a little investigating to figure out why my head was under attack and what I could do about it.  My detective work paid off and I discovered what was causing my headaches.   

I learned that 90% of headaches are tension headaches, which is caused by the contracting of the layer of muscle around your skull.  I describe it as the feeling of my head squeezing my brain!  I know that’s a silly description, but I’ll bet you all can empathize with that feeling.  Of course, the first thing that comes to mind for instant relief is popping a few Tylenol, but I am one of those weirdo’s that only turns to medication once I have exhausted all other natural options.  Luckily, I was pleasantly surprised to come across a few natural, effective ways to relieve my annoying headaches without invading my medicine cabinet.  If headaches are rocking your world, and not in a good way, read below to discover how you may be inviting them and how to quickly get rid of them!

DEHYDRATION 

Lack of water consumption is a major cause for headaches.  It is extremely important for your every day health to drink at least 64 oz of water a day, especially if you feel you are getting headaches way to often.  As soon as you begin to feel even the mildest of pains, chug a large glass of water to alleviate the ache quickly as well as keeping the pain from intensifying.

DON’T WAIT TO EAT 

I have many friends who are trapped in the habit of skipping breakfast, and by the time lunch roles around they are just too busy to eat.  Not only is this a sure fire way to slow your metabolism to a snails pace, this also makes you extremely susceptible to a midday headache.  Make sure you grab something to eat soon after waking, even if it’s just an apple and a glass of O.J,. and don’t wait seven hours until your next meal.  If you feel the aches coming on, quickly think back to what you have consumed so far, and if it’s very little to nothing, grab a snack to subside the pain.

TENSION IN NECK AND BACK 

If you are experiencing neck and back pain, there is an excellent chance you have a headache as well.  This is such a large contributor to everyday headaches because many of us are stuck sitting in the same position in front of a computer for many hours of the day.  This makes us extremely susceptible to tension in our neck and back.  If you fall into this category, try to take a quick stroll around the office every hour or sit at your desk and do a few neck rolls.  This will help prevent aches.  If you are too wrapped up in a project and the pain creeps up on you, give your scalp and your neck a little massage to release some of the tension.  If you feel a lot of stress in you back and shoulders and your office doesn’t have a 24 hour masseuse on staff, put a tennis ball in a tube sock, place it between your back and your chair, and roll around on the ball to get those hard to reach knots or pressure points.  I promise you this will help!

STRESS 

I could sit here all day and lecture you on how severely stress affects your body in a negative way, but for now I will stick to the fact that it is a major cause for headaches.  If you feel this is the reason for your headache, it may only take 15 minutes of you relaxing in a quiet room in a big, comfy lazy boy to kick your pain to the curb.  However, sometimes I find it very difficult to relax or wind down if I am feeling anxious and stressed.  If I feel I can’t chill out, I hit the gym or go for a run to relax and rid my headache.  If the pain is too intense and exercise is the last thing you want to do, try a little dancing between the sheets with your partner.  Both exercise and sex will release major amounts of endorphins, therefore forcing your body to de-stress and decreasing pain by at least 50%!  It should not be too difficult convincing your partner for help with option B!

And there you have it!  The first step in relieving headache pain is discovering the cause, and then acting accordingly. I hope you are never inconvenienced by a nasty headache, but if one arises, I guarantee these tips will help. 

Good luck!

Jennifer AKA Miss Divine

I recently hit 27 and I think I feel the my hormones kicking in. I can’t seem to stop thinking about having that baby! I know how the song goes.. first comes marriage.. then comes GHADA with a baby carriage! Yay!

Ok.. so it’s not perfect timing for me right now, but I really can’t wait to start the whole experience.

I can’t wait to pee on the stick and see the little positive sign.. I’m sure anxiety will strike first and then excitement will follow. I’ll probably harass my family and friends for hours. Awww…. my parents will be grandparents!

I can’t wait to play classical music and read to my belly and hope that he or she hears me.

Oh my! how funny is this Bratz spoof ad. That’s just wrong!

I can’t wait to get a cute belly minus the stretch marks of course.

I can’t wait to baby shop for clothes, furniture and diaper bags! Oooo.. I love those cute baby holders that look like a stork’s carrier.

I really can’t wait to deliver that baby and feel the pain of my pickachoo ripping open and hearing my baby cry.. and better yet, my “babies” cry!

Many women seem to turn to a healthy diet and lifestyle after discovering that they have a little person living in side of them. The focus shifts to deliver the healthiest baby possible, and to do so is by eating properly and living a healthier lifestyle. No more drinking, no more smoking etc.

If your mind works like mine then you have a million and one questions running through your mind when hypothetically impregnating yourself.

Here are a few things that I freaked out about:

OMG! What about my workouts? I love waking up at 5:30 am to head to the gym and get my cardio and weight lifting sessions in. Will that be affected? What about my gym buddy Shaneek?

No worries ladies! Exercising is actually recommended during pregnancy. Our bodies are stronger than we think. The exercise recommendation for a pregnant woman is 30 minutes a day. Depending on your health, your body can endure the same workout intensity as before, just not more. If you don’t work out now, then swimming and brisk walk is a great way to start. I might even try some pregnancy yoga classes and drag my baby daddy along.

OMG! I’m gonna get soooo fat!

No worries ladies! Well.. sort of… The average-sized woman will gain a normal 25-35 lbs during her pregnancy. This is a normal and necessary weight gain in order to develop and healthy baby. Check out the breakdown of your weight gain.

* Baby = 7-8 pounds
* Increased breast size = 1-3 pounds
* Increase is uterus = 2 pounds
* Placenta = 1-2 pounds
* Fluid surrounding baby = 2 pounds
* Increase in blood supply = 3- pounds
* Fluid build up = 2-3 pounds
* Storage of fat = 6-8 pounds

See… it’s not that bad…

OMG! Will I get stretch marks?

Ladies… stretch marks can be genetic and/or inflicted on us by an unhealthy lifestyle and gaining excess weight. I can definitely say that I am easily prone to them, so I will have to take extra precautions. Hydration is key here. Consuming enough water is very important to keep my skin hydrated. Nutritious foods can also aid in helping build collagen and maintaining skin elasticity. Applying a hydrating moisturizer daily on my belly is another great preventative treatment.

OMG! Will I have to hold off on sex for 9 months! The act may puncture the baby’s head! And my husband might get so frustrated that he may look somewhere else! (I would kill him and blame it on my hormones..jk)

Just kidding… I’m sure it won’t. According to medical sites, a pregnant women is able to engage in romantic activities until her delivery date. Unless a woman’s suffering pain and bleeding during sex, then it’s perfectly safe.

OMG! Am I going to crave pickles and funnel cakes?

No worries. Yes women do crave crazy foods during their pregnancy due to their hormonal changes and other unknown reasons, but that doesn’t mean that its not controllable. Keeping healthy foods and snacks around can satisfy your salty, sweet, spicy and sour cravings. I am stocking up on veggies, lean meats, healthy nuts and calcium-rich low fat dairy products. I enjoy my healthy eating now, and I intend on continuing my nutritious habits even through my pregnancy.

After reading so much about pregnancy and it’s pros and cons, I can say that I still can’t wait to have a baby! I truly look forward to making the baby, carrying it, pushing it out the pickachoo, breast feeding it and watching him or her grow to be just like me….

I hear my mom right now saying

I hope that you’ll get a daughter like YOU! So you can understand what I go through!

Ok.. now I’m having anxiety attacks..maybe I’ll cage her till she’s 40

If you’re a soon to be mommy, were a mommy or have thoughts of being a mommy like me, then I’d love your suggestions, testimonies and advice.

Love,

Ghada