With all the negative press that High Fructose Corn syrup has been receiving the last few years, food companies are finally taking action to replace the toxic sweetener with plain old sugar.

Kraft foods have already removed corn syrup from most of their salad dressings and now working on eliminating it from the kid’s lunchables.  Pepsi is taking it back to Old School days and introducing “Pepsi  RAW“. Even first lady Michelle Obama has boycotted HFCs from entering her kitchen.

I am sure that you have all ready noticed the “All-Natural” labels on Ketchup, pizza sauce, cereal and other food products that were filled with corn syrup before.

So is this good news or bad?

I’m going to have to go with both. I do believe that HFCs are hazardous to our health, but I also feel that excess “natural” sugar is just as bad. Do not let the “all natural” label fool you! Sugar is still sugar whether it comes in raw form, honey, fruit or corn syrup. Excess sugar can cause havoc to your waistline, health, skin and more.

Instead of listening to what the media on how to eat, you should take control of your body and educate yourself through research about proper nutrition to better your health. Adopt a well-balanced diet full of nutritious ingredients, and feel better and healthier in no time.

Check out this crazy Ad!

Love,

Ghada

This week we’re going to learn how to throw a bunch of ingredients together to make a vegetarian friendly, protein-packed meal that is low in fat and calories. Summer is around the corner, so I’ll try my best to showcase healthy, light fare meals until then. After the summer months, I’ll hook you up with some delicious heartier recipes.

Ingredients

• 1 can chick peas
• Few green onions/ scallions
• 3 cloves of garlic/ minced
• 1 tomato
• 3 celery stalks
• 1/4 cup of lemon juice
• few mint leaves
• Bunch of parsley
• Drizzle of olive oil
• Lettuce leafs (round lettuce)
• Salt n Peppa

Preparation:

• chop your scallions, garlic, tomato, celery, parsley and mint
• pour your chickpeas on top
• dress your mix with lemon juice, olive oil and salt n peppa
• scoop your salad into a lettuce leaf and serve

If you’re a true Greek Food lover, then serve this along side a perfectly roasted leg of lamb or chops. Click here if you want to make my award winning lamb recipe!

Love,

Ghada

About a year ago, I was strolling through the Asian Market near my house and noticed this “natural” Black Sesame crunch. Black sesame seeds are popular in Middle Eastern cuisine so I grew up eating it in my meals and desserts.  This seed is also known for its anti-inflammatory properties.

This was a time where I became an ingredient freak! No corn syrup, no processed foods, NO JUNK! 

All Mrs. May’s products are vegan, non-GMO, cholesterol free, dairy free, wheat free, Gluten free, 0 Trans Fat and contain no artificial colors or flavors. And our ingredients lists are short and sweet!

Mrs May’s has gained so much popularity since then, and I’ve noticed the healthy products popping out everywhere. You can purchase Mrs. May’s at most holistic and privately owned vitamin stores, Costco, Bj’s and on their official site ( www.mrsmays.com ) 

Here are a few more of my favorites! Check out the nutrition facts!

Nutrition Facts:

Calories: 149
Calories from fat: 78
Total Fat 9g
Total Carbohydrate 13g
Saturated Fat 2g
Dietary Fiber 5g
Cholesterol 0mg
Sugars 6g
Protein 4g

Nutrition Facts:

Calories: 156
Total Fat 13g
Total Carbohydrate 8g
Saturated Fat 1g
Dietary Fiber 3g
Cholesterol 0mg
Sugars 3g
Protein 5g

Try Mrs. May’s products as a natural energy boosting pre-workout snack, or even replace one of your mini meals with a serving of these nutritious nutty bites.

Delicious! Thanks Mrs. May’s!

 Love,

Ghada

Although regular exercise is good for the body, diving head first into an advanced exercise program is not such a good idea and can be dangerous! If you are a beginner, your body isn’t prepared for the types of strains these new exercises can place on it, and as a result, it can lead to burnout, frustration and even injury.

If you want to get the maximum results from your workouts, it’s going to take a combination of motivation and the correct information. So let’s review the 10 most common mistakes that can be easily avoided.

1. Don’t skip warm-up! Muscles need time to adjust to the demands  placed on them during exercise. Before hitting the gym or jumping into your regular cardio workout, you should take a few minutes to gently walk, cycle or do whatever you choose to prepare the body for heavier activity.

2. Don’t skip the cool-down! Due to time constraints, many people head  straight to the showers after their last repetition or as soon as the timer on the treadmill dings. Instead, take a few minutes to lower your heart rate close to its resting rate. This will reduce your risk of injury and give you a few minutes to incorporate some relaxation into your routine.

3. Do some form of stretching!  Stretch before a heavy workout or after your workout as a warm-down. Never stretch a muscle without warming up first to reduce your risk of injury even further. Regular stretching greatly increases your flexibility.

4. Never try to lifting too much too fast. Gradual, progressive resistance is a far more effective and safe way to increase muscle strength. You should select a weight that allows you to do 10–15 repetitions. If you can’t do 10 reps, the weight is too heavy. If you can easily do 15, then increase the weight by five percent.

5. Slacking or using too light a resistance. If you can do more than 15 reps or you have not increased your resistance in over two weeks, it is time to increase the resistance. If you want to improve, you have to keep your muscles stimulated. If you continue to do the same weights with high reps, you will maintain your current physique and not advance. 

6. Be more than just a Weekend Warrior! That is the mistake of that a  person makes who  tries to fit a week’s worth of exercise into a Saturday afternoon! For weight loss, it’s more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes.

7. Do not wait until you are thirsty to drink. Only camels can go    without water! For the rest of us it’s a necessity! Don’t wait until you feel thirsty because you are already dehydrated at that point. Drink plenty of fluids before, during and after your workout.

8. Always use proper form. It’s much more effective to choose a less weight with lower speed and perform the exercise properly than it is to go too fast or too heavy and use poor form and momentum. Lower the intensity to the point at which you can maintain good posture.

Remember, exercise is only one element in the workouts of well-being. Mental, spiritual and psychological “workout sessions” are just as important

Shaneek AKA Miss Murder

Laughter and positivity are extremely contagious, so why not spread it around by smiling wide and bright!

No matter how bad my day is going, I always put on a happy face because eventually it becomes real. Since my teeth are always out, I like to make sure that they’re presentable, bright and white!

I have tried so many products from Crest White strips to other over the counter bleach systems. They worked ok, but I still wasn’t getting the results I was seeking for. I could have gone the professional route, but I was not willing to spend $500 on dental whitening treatments.

A few years ago, while attending a beauty conference I walked past a booth that claimed to have dentist grade, at-home whitening kit. The before and after pictures were amazing, but did it really work? There was only one way to find out. I purchased a kit and gave it a try.

All I can say is WOW! I never experienced such bright white teeth. Not only was it noticeable in person, but my teeth looked amazing in pictures. I finally had that Hollywood smile.

Whenever I come across an amazing product, I always purchase a few to take home and share with my friends and family. And now, I would like to share my finding with you!

White Radiance contains a special ingredient called Carbamide Peroxide which interacts inside your teeths pores to remove stains and return your smile to its natural beauty. Carbamide Peroxide follows the identical path of your teeth’s pores to remove the stains caused by food, drinks, and tabacco. Due to the ingredient’s unique nature, it is able to penetrate the stain path and produce active oxygen. When the oxygen is created, the tooth is whitened. Ooooo… Now that’s awesome!

Also because White Radiance gel is made thicker than other products, it has a higher success rate, staying on the surface of your teeth during the whitening process. The gels effectiveness is maximized and the total treatment time is reduced.

I promise that within a matter of hours, you will have a whiter smile. Wait another few days, and notice another few shades of pearly whites!

If you’re interested in trying an affordable teeth whitener that guarantees visible results, then I highly recommend you try this Kit!

Say Cheese!

Love,

Ghada

Hi Everyone!

Thank you so much for supporting Smallworld Beauty and joining me on this fitness journey.

Just to recap, two years and some ago, I weighed in at 160lbs and wore a curvy size 16. Even though I still felt feminine and beautiful, I definitely felt unhealthy.

After seeing a horrific photo of myself, I decided to take control of my body and mind and pursue a healthier, more fit lifestyle.

Keyword: Lifestyle.

I vowed to design a program for myself that was simple, realistic and could be followed and maintained for LIFE. I refused to punish my body and mind by following a quick fix diet fad, that would eventually lead me to failure.

I came up with the LOVE YOUR LIFE program and it worked! I now weigh in at 125 lbs and wear a healthy Size 6. Honestly, I don’t care about my actual weight because it’s deceiving. I care about the sexy muscles that I have sculpted and the shape that I have built. Let’s not disregard the boost of confidence that I now have.

I love myself more than ever, allowing me to love everyone around me even more. I have the strength and courage to achieve anything I put my mind to. This feeling is priceless…

I started Smallworld Beauty in hopes that my story would inspire one or two individuals to switch to a healthier lifestyle and feel better overall. Instead, the site has inspired thousands around the world!

I love receiving your comments, stories and testimonies on how Smallworld Beauty has inspired you to get in shape, love better and even put that apron on and get cooking for your loved ones.

As you can see from my picture, I am NOT a fitness model nor do I intend to look like one. My goal continues to be achieving optimum health and happiness. I am a simple Jane who enjoys fitness, nutrition (lots of food) and life.

I truly appreciate all the support and will do my best to continue keeping you motivated and inspired.

You deserve to Love Your Life.

Love, Ghada.

Last Monday, I wrote about a delicious dining experience in San Fran at a healthy Vietnamese eatery. The food left such an impression on my taste buds that I can’t seem to stop the cravings for it.

When I came home from my trip, I was on a mission to recreate every dish, so today I’m going to show you how to make the fresh, sweet and tangy papaya salad that I had at Green Papaya on Mission Street.

Ingredients:

• 1 green papaya (I got this at a local Asian food market)
• 1/2 cup raw or roasted peanuts
• 1 cup bean sprouts
• 1/2 cup shredded carrots
• 1 sliced tomato (very thin strips)
• spring onions
• 1/2 cup basil and cilantro
• 1 tbsp fish sauce (dressing)
• 1 tbsp olive oil (dressing)
• 2 tbsp lime juice (dressing)
• 1 tbsp honey

Preparation:

• Mix all dressing ingredients together and blend well. Set aside.
• Peel the green papaya, then slice it in half and remove all the white seeds. Using the largest grater you have, grate the papaya (or you can use a potato peeler to create thin, ribbon-like strips). Place in a large bowl.
• Add the sliced tomato, spring onion, bean sprouts, and most of the basil. Add the dressing, tossing to combine.
• Add peanuts (you can either leave them whole, or roughly chop them). Toss again, and do a taste test. If you’ve used sweet glazed nuts, the salad should be sweet enough (if not, add a little more honey). If not salty enough, add a little more fish sauce.

Serve this salad on a bed of lettuce or just dig in! Make some grilled meat on the side and make a great meal full of protein, nutritious veggies, complex carbs and lots of fiber!

I love this salad!

Love, Ghada

Two months ago, I was warming up with a 10 minute run and I accidentally let my ipod slip and fly off the treadmill. I only had a few minutes to go, so I decided to let it go and finish my run.

Beep… beep… beep… the treadmill slowed down and came to a stop. As I jumped off, I began to scope around for my 80 GB ipod that cost me a million dollars. Well, not a million but it was pricey.

Where is it!!! I was totally calm on the exterior, but I was freaking mentally because I had a tough leg workout a head of me. I ran to the front desk and asked Kevin, the morning front desk guy to look around for me while I finished my workout. After my workout, I asked Kevin if he found my little boom box but unfortunately no ipod I stayed positive, hoping someone would turn it in.

Two months went by and I am still with no ipod. My workouts have been such a struggle without music. Without the distraction of the upbeat tempo of my usual workout music, I felt every muscle twitch and pull… ouch! I distracted myself by talking to myself on the stairmaster to make the time pass, but I think two months of looking like a crazy sweaty person, I finally decided to get a new mp3 player.

Being the impatient, impulsive buyer that I am, I stopped by Walmart that was next door to my gym. I only had 10 minutes to browse, study and shop.

“That one! Give me that Sansa clip one! Oh boy, I never even heard of that brand, what am I doing? But it’s so cheap! $50 … Ok I’ll take it! I hope it works…I guess I’ll find out soon. I can’t take one more workout without music.”

Later that night, I ripped the annoying plastic box and began to “try” to figure out how to download my music in to this thing. I’m not the most tech savvy chick so it took me a long time to figure it out, but once my computer recognized the Sansa clip, it was smooth sailing after. Yay!

I love this little thing! It’s as small as my car keys.Compared to my $250+ 80 GB ipod, my cute little $50 8 GB Sansa Clip was perfect for me! It was a cute little black mini mp3 player with a clip.. oooo… Apparently, it has 15 hours battery power and can store up to 2000 mp3s. There’s also an fm tuner, but I still have to figure out how to switch that feature on.

So if you’re looking for a cheap yet dependable cute mp3 player then check out the Sansa Clip! If you can suggest any other great deals, please share..

Yay! I can’t wait to workout tomorrow!

Love,

Ghada

I was driving to work one day when I heard a talk show discussing a new study that revealed a link between a woman’s caloric intake and the sex of her child. What? Of course, I couldn’t wait to get on my laptop to start the research.

Here’s what I found!

Dr Fiona and colleagues at the University of Exeter & Oxford University became the first of many researchers to link a child’s sex to a mother’s diet. They conducted a study that revealed that high energy intake around conception led to the birthing of sons.

This study helped explain the falling birthrate of boys in Industrialized countries. For the last 40 years, there has been a consistent decline in the birth of boys.

The study involved 740 first time Pregnant mothers from the US, UK and Canada (industrialized countries). The women were split into three groups according to their caloric intake.

• 56% of the women who had higher energy intake during their conception had baby boys
• There was also a correlation between women who ate fortified cereals for breakfast and birthing boys.

According to Dr. Fiona “women who had sons were more like to have eaten a higher quality and wider range of nutrients. Here we have evidence of a natural mechanism that means that women appear to be already controlling the sex of their offspring by their diet”.

Past research has shown that animals that are high ranking and have access to plenty of food resources also produced more boys! Some of these animals are horses, cows and some deer.

Yes, the sex of the child is still determined by the father but now it  seems that the mom has also has some influence through her nutrition. More studies are still in the works but so far, it has been shown that high levels of glucose encourage growth of male embryos. When the female body lacks glucose and nutrition, her body seems to lack the energy to build a strong boy so instead, it creates a baby girl.

Ooooo.. Interesting right?

So, if you’re planning a baby with your hubby and he’s been wishing for a baby boy, then ask him to get in the kitchen and start cooking! Tell him that you need a high calorie meal full of whole grains, juicy protein and veggies. The better fed you are, the more likely you will give him a baby boy.. 

Ooooo.. I’m already craving whole grain pancakes topped with nuts and fruit. Just kidding! Awww.. whatever comes out, I’ll be extremely thankful for as long as my baby is healthy.

How do you feel about this information? Could it be real or merely coincidence?

Love,

Ghada

I‘m an Indian food fanatic! I love everything about it from the spicy curries to the rich sauces, delicious meats and fiber filled veggies that are used in most dishes. Everyone who knows me, understands my love for Indian cuisine. 

One of my favorite skin care clients (Ruth, a well-known skin care expert in the Santa Monica Area YKorn@aol.com) was also attending the dermatology meeting in San Fran and invited me to have dinner with her Saturday night at her favorite Indian spot. “Ghada! You’re going to love it! It’s soo good! I’ll make reservations for 5:45 pm!”

Yay!

I usually check out the online menu before heading to a restaurant, but this time I set myself up for a surprise And an amazing surprise it was. I was blown away.

We caught a cab and arrived at Dosa on Fillmore street in San Fran. Apparently, Dosa was very popular among the locals and was rated top 10 for the best food/ restaurants in the area.

The restaurant immediately gave off the vibe of hip and modern. The wait staff was very trendy and Dosa featured a sleek bar that was lit with lamps that hung from the ceiling. Oooo… very hip and sexy! This would be a perfect hang out with friends or even great for a romantic date.

I have to admit, that I have never had South Indian cuisine before, so the menu was unfamiliar to me. Before I go into what we ordered for dinner, I’ll brief you on the food origin and its preparation.

DOSA serves cuisine that is primarily from the Southern states of India, which include Karnataka, Tamil Nadu (where most of our chefs are from), Kerala, Andhra Pradesh and Goa. South Indian dishes are seasoned with toasted mustard seeds, red chiles, curry leaves and oil, a process known as “tempering”. Coconut oil is most commonly used for cooking and frying. Other vegetable oils like sunflower and canola are also used and ghee (clarified butter) is often used in daily meals or on special-occasion dishes.

Back to the menu! I was so torn and confused because everything sounded so good on paper. As usual, I asked the wait staff in assisting with my choices and preferably order something that I never had before.

For starters, our waiter suggested a Dosa: Crepe-like pancake filled with different ingredients served with fresh coconut & tomato chutney, and sambar, a lentil soup that can be poured over the dosa or simply sipped like any soup. Sounds good to me!

Let’s go with the Spring Dosa! The South Indian Crepe was filled with veggies like cabbage, carrots, peas and potatoes. It was simple, but the condiments that were served with it gave it the perfect punch.  

Another suggested appetizer was the Uttapam, a slightly thicker pancake like dough filled with different ingredients and also served with similar chutneys and sides. Yay!

Ok.. so let’s try the South Indian Moons! This selection offered 5 different chef selected Uttapams. This was great because we got to taste a bunch without ordering a lot. The mini pancakes were filled with ingredients like onions, tomatoes, spices and hot peppers. Delicious!

For the Main Course, we went with three selections:

 Bagara Balingan (Baby eggplant, Andhara peanut sauce, sesame seeds, tamarind).

Spinach & Paneer Jumbo Prawn (Cilantro, paneer, shallots, cumin & green chiles) and flavorful Coconut rice. Oh my! That rice was ridiculous!

FISH SPECIAL OF THE DAY: Mustard spiced Tilapia with Mustard seed rice. Out of this world!

I really felt like I was in Ghada Land again as my taste buds enjoyed every bite. After our Shakra triggering meal, I turned to Ruth and congratulated her for picking such an amazing restaurant. “You win Ruth! You win for best restaurant pick!”

Dosa has two locations in San Fran!

You can dine on Valencia or Fillmore Street. Check out their online menu and information on www.dosasf.com

Yay to another amazing dining experience!

Love, Ghada