The 4th of July picnics start this week!

For some reason, when it comes to holidays and gatherings, people feel the need to overstuff their mouths with as much food as possible.

A typical 4th of July party usually starts with a few drinks while the food is being prepped. Pre-meal appetizers are laid out everywhere for you to pick on until the steaks, burgers and hot dogs are ready to come off the grill. I usually see the typical nachos and cheese, potato salads, coleslaw, meat and veggie cuts, potato chips and more processed snacks.

By the time the meat is ready, you’ve consumed over 500 calories in drinks and snacks. Now for the meat! You grab a white-flour bun, spread some mayo, pile some lettuce and onions and finish it with your juicy burger. Here comes another 500 calories!

I’m not the kind of person to overindulge at picnics, but I do get pressured by others “Oh, one day is not gonna kill you. Eat up!”

In high pressure situations like that, I might feel guilty and fear insulting the host. That’s why I learned to fake being a pig!

Tip #1 Don’t show up hungry. I always down a protein shake an hour before my arrival so I can avoid food binging.

Tip # 2 I pretend to sip on alcohol. If you want to enjoy a drink, then limit your alcohol consumption to 1-2 glasses. I’m not much of a drinker so I usually get a sparkling water, dress it with ice and lime and tell the others I’m enjoying some hard core vodka! Look off balance if you can too. Yes, I know… it’s a lie

Tip # 3 Fill your plate with more healthy items and a few not so much. So by now, I’m carrying my fake vodka and reaching out for a paper plate to start piling. I fill up on mostly veggies and fruits and add a few decoy pieces of cheese and nachos so it looks like I’m getting ready to eat junk. I usually keep those items on the plate until I’m done and then I either offer them to someone or throw them out. If someone says.. “Hey, you didn’t eat your cheese!” Just reply back saying that you put too many pieces on your plate and that anymore might hurt your stomach. Yes, I know…it’s a lie

Tip # 4 Skip the bun. If someone notices you don’t have a bun for your meat, just respond that you are so full of the Nachos and potato salad and you can’t take anymore. Yes, I know… it’s a lie

Tip # 5 Choose 1 meat, preferably lean. Since I was good throughout the party, I can afford to go for a beef burger, but I almost always prefer the grilled chicken or fish. Eat slow enough that it seems like you’re on your second one. Yes, I know… it’s a lie

Tip # 6 Get moving. Walk around the party and mingle while staying active and if there’s music playing then shake that booty! join in the typical frisbee and horseshoe games and stay away from the picnic table.

Tip # 7 Oooo Dessert time.  Pretend to split a piece of pie. If someone offers you a pie, respond that you are sharing a piece already and thank them. Humor them and tell them it’s delicious and you can’t wait to grab another piece! Yes, I know… it’s a lie If the dessert looks amazing, I will take a bite of my friend’s piece to satisfy my cravings. I always carry gum so I usually pop it in to keep my mouth occupied. Plus, nothing tastes good after spearmint.

I hope none of the people that have invited me to their picnics read this post because now they’ll know my dirty little tricks.

Yes! I know it’s a lie…

Just because I pretend and lie at picnics, doesn’t mean that I don’t enjoy myself. I eat plenty! Except, I fill up on the good food items and not so much of the bad ones. I work hard for my efforts, so I have to finds ways to deal with pressured eating situations without making the host feel bad.

Do you have anymore tips to add to this list?

Can you guess what my favorite food items are when dining Italian? I’m sure you’re thinking some linguine tossed in pink vodka sauce, maybe some Lasagna or even Eggplant Parmesan. Wrong. Those are all rich and delicious, but they’re not my preferred picks off the menu. Instead of ordering one yummy entree, I always order a few appetizers or side dishes. Grilled calamari, spinach strawberry salad, fresh mozzarella and tomatoes or my all time favorite, broccoli rabe!!!!!

This vegetable is usually only served at Italian restaurants, so being the impatient broccoli rabe lover that I am, I have brought that recipe home Mmmmm it’s bitter and pungent flavor is so captivating and compliments most grilled meats.

Here’s how you can make it too!

Ingredient

• a bunch of broccoli rabe
• 2 tbsp of olive oil
• 2 garlic cloves, diced
• 1 lemon
• 1/2 tsp salt

Preparation

• Trim broccoli rabe and get it ready for cooking
• Bring large pot of water to a boil
• Throw your rabe in for 2-5 minutes until tender
• Scoop out and set aside and try to drain moisture
• Heat oil in wok/pan
• Add garlic and saute until golden
• Add broccoli rabe and salt and stir for few minutes

Scoop your greens into a bowl, squeeze some lemon on top and eat it hot. Serve it alone or with grilled meats. I love this with some lemon baked chicken or grilled calamari. It’s low in calories, low in fat and packed with nutrition.

Buon appetito!

(have a good meal): (boo-on app-èt-it-oh) before a dinner with friends say this to the whole company and expect the same answer in return. it is a blessing for the meal to come.

My new favorite summer workout is running!

I used to dread the thought of running, but now I sleep to dream about waking up for my workouts. It’s true. The more I run, the more I grow to love it.

My morning starts a little something like this: I wake up a

few minutes before my alarm goes off, head to the kitchen to have my tablespoon of honey for my pre-workout meal, lace up my Nike Zooms and head out the door. Even though the time reads 5 something am, I still like to blast some up tempo music in my car for the purpose of getting me revved before entering the gym doors.

I turn my little sansa mp3 player on, while I apply the settings on the treadmill and then press Go! My legs feel like they have a mind of their own. They do the hard work, while I sing along to my favorite tunes and people watch. After completing my 20-30 minute uphill/ downhill run, my heart is pumping, sweat is running and my adrenaline flowing.

What an amazing feeling!

Most people take up running in the attempt to drop a few pounds because it is one of the top recommended fat-burning exercises, but they find themselves benefiting way more than just weight loss.

Running is both mentally and physically healthy.

Recent studies published in the American Journal of Preventive Medicine found that running helps maintain bone health and density and even helps with staving off osteoporosis.

Another study disproves the old claims that running causes heart attacks. Published in the Archives of Internal Medicine, running and other vigorous exercise in the middle age is associated with a longer, more pleasant life. In fact, there is still no

evidence proving that running causes long term damage or even heart attacks. Running is suggested by most doctors as a heart strengthening activity as well as to help reduce blood pressure and cholesterol.

Running and exercise will boost both your immune system as well as your confidence level. Running will also release endorphins that will help ease any angry or stressful situation. As we’ve discussed before, stress is hazardous to your weight loss efforts because it can release cortisol leading to belly fat.

If you’re still not in favor of running, then I highly suggest finding an activity that you will enjoy. Exercise is highly beneficial and we don’t want to treat our body less than it deserves.

Now that I expressed my love for running, I’d love to hear why you choose to run!

Click on the honey to read more about why it’s one of my favorite pre-workout snacks!

Working alongside cancer and diabetes researchers for the last few years, I began to truly understand the definition of inflammation and the havoc it can cause the human body. Researchers believe that by reducing inflammation, we can reduce other harmful complications that occur in the body such as cancer and heart disease.

Over of 50% of Americans are inflamed and they don’t even know it!

What is inflammation? Inflammation occurs when the body is disrupted and attacked by infections, toxins and other foreign chemicals. It’s the body’s natural defense mechanism to fight and heal itself. Inflammation can be visible through symptoms like swelling and rashes, but sometimes it can also be discrete and unnoticed Too much inflammation can cause an imbalance in the body and lead to more serious health issues like heart disease, diabetes and cancer. Researchers are also revealing that inflammation in fat cells can lead to obesity.

Inflammation can be fueled by many culprits such as sugar, gluten, animal fats, and high glycemic foods. Other factors that spark inflammation are excess calories, lack of exercise, stress, allergens and chemical toxins.

As you can see from the list of factors, we all experience some sort of inflammation throughout the day. There is no way around being inflammation-free, but there are preventative precautions that you can taken to lessen the harmful effects and bring your body back to equilibrium.

1st Step: Find the root cause and tackle it. Start asking yourself a few questions

• Is your diet well-balanced, or does it consist of processed junk food and high amounts of sugar?
• Are you an active person or couch potato?
• Do you have food/ seasonal allergies?
• Are you always healthy or do you come down with a cold often?
• Are you a smoker?
• Are you surrounded by toxic chemicals?
• Are you a mellow individual or do you stress out in most situations

2nd Step: Turn off inflammation. To reduce and turn off inflammation, you must get your body to send the proper messages to your cells through proper supplementation and activities. Through a nutritious diet full of fruits, vegetables, healthy fats and whole grains, you help balance your body, reduce inflammation and theoretically lose the weight!

If you’re goal is to lose weight then I suggest minimizing or even avoiding the following foods: *Processed white flour breads, cereal and pasta * cornstarch * sweeteners (real/fake) * white rice * fried foods * Trans fats * hydrogenated oils * shortening *margarine * chips * pretzels * corn chips

Here are some anti-inflammatory foods to start adding to your menu:

• Fish: Salmon, sablefish, anchovies, sardines, mackerel, tuna, trout, herring
• Nuts & oils: Flaxseed oil, flaxseeds, Olive oil, olives, hazelnuts, avocados, coconut oil, sesame seeds, walnuts, almonds, dark chocolate
• Grains: Oats, buckwheat, wholegrains, quinoa, barley, brown rice
• Vegetables: garlic, spinach, kale, cauliflower, cabbage, brussel sprouts, broccoli, bok choy, onions
• Fruits: acai, apples, avocados, blueberries, cranberries, grapefruit, pineapple, strawberries
• Herbs: Basil, chilli, cinnamon, ginger, mint, oregano, parsley, rosemary, thyme, turmeric

Supplements: ALA, Astaxanthin, bromelain, chondroitin, Co-Q10, chromium, DMAE, GLA, Green tea, Serrapeptase, Magnesium, Vit B complex, Vit C & E, evening primrose oil, digestive enzymes, anti-oxidants

Exercise and reduce stress! If you have been postponing adding a little activity to your life, then I hope this post will encourage you to start doing something for the sake of reducing inflammation. Start taking brisk walks, join a gym or even take a relaxing yoga class.

Like I always preach, think of your body as a machine. To keep it running efficiently, you need to fuel and run it properly. Letting your machine overheat can cause serious complications. If you want your body to listen to you and drop a few pounds, then I suggest you start listening to it too.

A great formula for weight loss has always been through a synergy of proper nutrition, moderate exercise, hydration and keeping stress levels at a low.  It’s really not that scientific.

Stay healthy! xoxo

One of my favorite summertime hobbies is heading to local farm markets and buying the freshest fruits and vegetables.

I’m a true supporter of my local farmers and economy. Plus, their produce just tastes better!

Fruits and veggies in season are packed with more flavor and moisture. Eating fruits and vegetables that are naturally available and in-season have many benefits.

Produce is at its peak nutritional value when its picked ripe. After its harvest, the nutrition decreases by the day

People may avoid organic and local produce in fear of higher prices, but that’s not always true!

The price is quite comparable to the grocery store, if not cheaper.

(Aww! The pictures are of my uncle Hamid.Visit him @ King St. Market in Lancaster PA. He also has grass fed meats and on the spot falafel wraps! His spirit will uplift any mood

Think about it, the farmer doesn’t have to ship or package the produce, so his savings are almost always passed on. Purchasing local fruits and veggies reduces the environmental damage caused through pollution, shipping,packaging and storing of them.

Click here to find seasonal produce in your area.

Eating in-season also encourages me to diversify my diet and get more creative with cooking!

Since I’m a Pennsylvania resident, the following fruits and veggies are in season for me!

Summer fruits: Apricots, Asian Pears, Avocadoes, Blackberries, Canaloupe, Casaba Melon, Cherries, Crenshaw Melon, Currants, Figs, Gooseberries, Grapes, Guava, Honeydew Melon, Huckleberries, Lychee Nut, Mangoes, Nectarines, Papaya, Peaches, Plums, Raspberries, Strawberries, Watermelon

Summer Vegetables: Arugula, Beans, Beets, Collards, Corn, Cucumber, Eggplant, Garlic, Kohlrabi, Mushrooms, Okra, Onions, Peas, Peppers, Potatoes, Shallots, Squash, Swiss chard, Tomatoes, Zucchini

Earlier this week, I posted the many nutritional benefits of the Avocado fruit. Combining this fatty fruit with other fruits and vegetables have been shown to enhance the absorption ability. This next recipe is not only delicious and refreshing, but also full of anti-oxidants and phytonutrients that are anti-aging, and immune boosting.

This is a perfect summer salsa!

Ingredients:

• 1 mango chopped
• 1avocado chopped
• 4 medium tomatoes chopped
• 1/2 cup chopped cilantro
• 1/2 cup chopped red onion
• 1/4 cup lime juice
• 1tablespoon minced garlic
• 3 tbsp olive oil
• 1 teaspoon salt n peppa

Preparation:

• Combine all ingredients in a bowl
• Place in fridge for 30 minutes or more

Serve this in a bowl surrounded by colorful Blue corn chips or even on top of a perfectly grilled white fish like tilapia. Enjoy!

You may dedicate hours in the gym sculpting a nice physique, and hours in the kitchen prepping proper nutrition to feed your body, but are you putting just as much effort in fueling your brain?

Keeping your brain healthy is just as important as maintaining a healthy body. Genetics can definitely play a role in your brain’s health and being pre-disposed to dementia, alzheimers and other cognitive complications. Researchers have revealed that some key factors can help defy genetics and boost mental health.

Exercise. Studies show that people that work out even once a week at a moderate to vigorous level, are 30 % more likely to maintain a sharper mind than individuals who don’t.

Education. Individuals who had a high school education or higher, were 3 times more likely to have better cognitive ability. Pick up a book, engage in a mind-teasing puzzle or listen to complicated music like Jazz.

Not Smoking: Researchers found a connection between non-smokers and smokers when it came to mind ability. Non-smokers were 2 X more likely to keep their minds sharp.

Socializing: An individual who engages in social activities, was 24 % sharper than someone who didn’t. Maintaining a job, volunteering or even joining a club will help boost and maintain your cognitive ability.

Relax: Scientists suspect that stress may lead to a decline in memory and function, so they suggest getting involved in stress-relieving activities like yoga and meditation. Marijuana has also been shown to reduce stress and Alzheimer symptoms. Proper rest and sleep was also linked to a sharper mind.

Proper nutrition: Eating a well-balanced diet infused with essential fatty acids has been shown to be beneficial for brain function. Add more healthy fats into your diet like fish oils, flaxseeds and avocados. People who go on extreme diets risk a decline in brain function, so avoid yo-yo and low calorie diets!

Drink your coffee: Evidence of drinking 2-4 cups of coffee or tea has been shown to improve brain function by 30-60 %. Scientists are still determining if it’s the caffeine or properties in the actual coffee bean and tea leaf.

A mind is a terrible thing to waste, so take care of it

This high calorie, fatty fruit is feared by many who are on a mission to drop a few pounds, but its immune boosting benefits far outweigh the calories and fat!

Avocados are fiber-packed, contain heart-healthy monosaturated fats, omega-3 fatty acids, anti-oxidants and phytonutrients.

Over and over again, research has shown that adding a few slices of avocados to your meal boosts the absorption of more heart-healthy and cancer-fighting nutrients like alpha-carotene, beta-carotene and lycopene found in fruits and vegetables. The lycopene absorption was 4.4 X more when avocados were combined in the meal.

Compared to other fruits, Avocados rank highest in monosaturated fat, Vitamin E, folate, potassium, magnesium, lutien, beta-sitosterol and glutathione. Studies show that following a low fat diet and including healthy fats like ones found in Avocados, lower LDL (bad) cholesterol and raise HDL (good) cholesterol. An Avocado contains 10 grams of fiber which is great for digestion and satiety, 30 % more potassium than a banana which helps with balancing electrolytes in the body, and 30 % of the recommended daily dosage of folate, which is highly suggested for pregnant moms!

Check out the Nutritional value of an Avocado (100 g)

• Vitamin A – 147 IU
• Vitamin C – 8.8 mg
• Vitamin E – 1.97 mg
• Vitamin K – 21 mcg
• Thiamin – 0.075 mg
• Riboflavin – 0.143 mg
• Niacin – 1.912 mg
• Vitamin B6 – 0.287 mg
• Folate – 89 mcg
• Pantothenic Acid – 1.463 mcg
• Calcium – 13 mg
• Iron – 0.61 mg
• Magnesium – 29 mg
• Phosphorus – 54 mg
• Potassium – 507 mg
• Sodium – 8 mg
• Zinc – 0.68 mg
• Copper – 0.17 mg
• Manganese – 0.149 mg
• Selenium – 0.4 mcg
• Total Fat – 15.41 mg
• Saturated Fat – 2.126 mg
• Monounsaturated Fat – 9.799 mg
• Polyunsaturated Fat – 1.816 mg
  

Other known benefits:

• Apply as a mask for hydration and relieving rashes
• Contains magnesium that helps with producing energy and relaxes muscles
• Its anti-oxidant properties help fight aging, free radicals and oxidative stress
• Contains potassium that maintains body’s electrolyte. Great for athletes!
• Contains lutein that has shown to be beneficial for eye health

At the end of the day, weight loss will be determined by the total number of calories consumed vs calories burned. Substitute some of your calories for a slice of avocado and boost your nutrient absorption. If you’re still worried about fat, then opt for Florida grown over the California ones, because they contain 2/3 the calories and half the fat.

Lately, I have been hooked on the Discovery’s Channel “Man vs Wild” with Bear Grylls, a fearless man that demonstrates survival techniques in the wild. While watching his show, I couldn’t help but think about what I would do if I was stuck on an island or jungle. For food, I guess I could munch on some leaves, pick some fruit or even attempt to capture an animal if I was ravished with hunger. I don’t know why this thought lingered in my mind, but how would I keep my teeth clean and prevent cavities if I was stuck on an island?

I did a little searching and found the following tips!

When you’re Listerine-less, try to scavenge for crunchy fruits and vegetables. Apples, carrots, cauliflower, celery or even pears provide a crunchy texture and contain natural fibers that when combined with saliva, they help wash food particles away and fight stain causing bacteria.

Need to give your teeth a nice shine without toothpaste? Slice a strawberry and rub it on your teeth to give them a shine. Rinse thoroughly after since the fruit contains sugars and acids that can lead to tooth decay.

Want to create toothpaste in the wild? Mix dried orange peel with dried bay leaves and create a paste. Use your finger or the orange peel to brush your teeth, leaving them clean and shiny!

I’m sure this next one would interest Heidi Montague who spent a few hours in the wild on “I’m a celebrity. Get me out of here!”. I know no matter where this girl ends up, white teeth are top priority. Here’s how to bleach your teeth in the wild.  Find a lemon tree and mix some lemon juice with salt from the ocean and start scrubbing. Lemon juice has whitening agents that will leave your smile shiny and white. Due to its acidity, be moderate with how many times you apply lemon juice to avoid harming your tooth enamel.

You don’t have to wait until you’re stuck in the wild to start applying these teeth cleaning techniques. Start munching on more carrots and celery throughout the day, and ask for lemons when dining out to clean your teeth after your meal.

I’ve always loved apple pie, but since it’s packed with butter, flour and sugar, I decided to reinvent my own version that’s healthier and tastes just as good.

Ingredients:

• 2 Golden delicious apples or any you prefer
• 1/4 cup rolled oats
• 1 oz crushed walnuts
• 1 teaspoon cinnamon
• 1 tablespoon orange juice
• 1 tablespoon of honey
• pie pan

Preparation:

• Preheat your oven to 400 degrees
• Cut your apples in half and dig some of the core out for the filling
• Put apples in pie pan, add 2 tbsp of water and cover with foil
• Put in oven for 10 minutes while making filling
• Filling: mix rolled oats, walnuts, cinnamon, orange juice and honey
• Take apples out of oven 10 minutes later and fill core with mixture
• Bake another 10 minutes

Serve this warm apple & oat dessert with a small scoop of ice cream or low-fat yogurt. I can’t wait for you to see how easy this recipe is, and how great it will taste in your mouth!