I’m sure you’re already aware of the law suit against Applebee’s for displaying false nutrition facts about their healthy Weight Watchers menu.

Apparently, the Weight Watcher’s menu displays false information on fat content, calories and points. If you’re on any diet or Weight Watcher program, all these factors play a big role in your weight loss efforts.

This news didn’t come to me as a shock like it did for others and here’s why.

A few months ago, my uncle invited me to lunch and suggested Applebees. I wasn’t too thrilled with his choice because I hate eating at chain restaurants, but to appease him I agreed.

We arrived at the restaurant and I began to browse through the menu and my eyes were drawn to the Weight Watcher’s Cajun Lime Tilapia, served with black bean and corn salsa,steamed broccoli and a side of rice.

According to the nutritional facts, the meal contains 330 calories and 6 WW points.

From dining out so much, I don’t need to read the nutrition facts to know how many calories a dish contains. My head has become an automatic calorie calculator and portion measurer.

Instead of ordering the Tilapia dish as is, I asked the waiter to hold on the rice and substitute more broccoli instead. I also requested they use as little oil as possible. With the salsa on top, my dish probably came close to 250-300.

Do I blame Applebees?

Yes and No.

The truth should always be stated, but I also understand that calories can vary from one chain to the next. Plus, there are different people cooking so a few extra sprays of oil can rack on calories pretty fast.

If you’re on a diet, you should take responsibility to educate yourself on portions, calories and how to dine smart. It’s ok to get a little demanding when it comes to your health.

Here are a few tips:

• Smile so that your waiter will be more likely to accommodate your requests
• Choose poached, baked, sauteed and grilled over fried dishes
• Avoid creamy dishes since they pack a lot of fat
• Start with a salad to fill up on healthy veggies
• Eat half of your entree and pack the rest to go or share
• Order two mini appetizers instead of one large entree
• Deny the bread basket and butter
• Go for water, tea or coffee and avoid sugary sodas and iced teas

I’m a dining princess when dining out and I almost always get food my way.

No, I’m not a diva. I’m a princess who smiles and nicely requests for her food to be prepared healthy. Not to mention, I tip fairly well so I can get it my way if I decide to dine at the same restaurant again.

Don’t just rely on others when it comes to your health, take charge and educate yourself through your own research.

Click here to read more about how to perfect being a Dining Princess.

Oops……. I cheated with the Amish!

I know what you’re thinking…. but NO, that’s not “how” I cheated…. dirty minds! ha ha ha

It’s no secret that I am health nut who follows a disciplined diet and workout regimen 6 out 7 days a week. But for that “one” day, I like to treat myself to a delicious cheat meal.

For my last cheat, I decided to indulge Amish Style!

Last week, I was surprised to hear that my uncle and cousins from Saudi Arabia were stopping by my mom’s house to visit for a few days. I couldn’t wait to see them and catch up. I also couldn’t wait to show them around to my favorite spots.

Luckily for me, it was Saturday and my cheat meal was on the schedule so I planned to invite them out to an authentic Amish food near my mom’s house which is located in Lancaster, PA: home of the Dutch and Amish.

I piled everyone in the car and headed deep into Amish County. After driving for over 20 minutes, we arrived at my spot!

Mmmmm…. The aroma from the grills triggered my appetite as we walked in to get seated.

The restaurant was far from fine dining. The tables and chairs were all white plastic and covered with checkered table cloths similar to ones that you see at picnices.

The menu was overwhelming with different food items, so I took charge of ordering for the table.

Here’s what I ordered:

For starters, I asked for a few bowls of their homemade spicy beef chili. This dish was kicking with spices and thickly cut vegetables. The tomato sauce was perfectly seasoned and had the perfect touch of sweetness that tomatoes offer. As Paula Dean would say, that was the best chili that ever entered my mouth!

For the main meal, I ordered a few platters of BBQ to be shared.

“Let’s try the Beef Brisket BBQ, Turkey BBQ and the Chicken!”

For the sides, I asked our waitress to bring a few mini orders of “corn fritters”, “home-made potato salad” “sweet potato fries”, “hand cut potato fries” and some bread.

All I have to say, is that the taste of the BBQ was even better than the aroma that filled the dining room. You could taste the smoked wood in the meats. To top it off, there was extra BBQ sauces on the table that ranged from mild to spicy. Of course, I always go for extra spicy!

The corn fritters were amazing! They tasted like sweet little hush puppies with corn chunks. I think they were everyone’s favorite.

The homemade potato salad was nicely done. The potatoes were the perfect consistency: not too soft, not too hard. The mayo was just right and the sprinkled paprika on top gave it that final touch. I usually like other ingredients in the mix like celery, eggs and onions, but this recipe worked.

Let’s talk about one of my favorite cheats: Fries!

The hand cut golden and sweet potato fries were delicious! Not too crisp, not too soggy…. just right.

Pour a little BBQ sauce on that too… and mm, mmm, mmmm.

The Amish sure know how to fatten a person up! Wait! That’s not all… lol.. Next door, was Dutch Haven a well known bakery that supposedly baked the BEST “Shoo-fly Pie“..

After our hearty, home-cooked meal we headed next door to buy one of these infamous pies. The lady behind the counter offered everyone a tasting so everyone grabbed their sample plate to take a bite. I never cared for Shoe-fly Pie, but for some reason this one tasted out of this world. Maybe it was because I was in the company of people I loved, that everything tasted extra yummy.

With our stomachs filled to their maximum capacities, we jumped in the car and drove back to my moms. Later that night, my uncle initiated a brisk walk to burn some of the excess calories we had at lunch. I was all for it! I lead the crew on a long walk up and down hills leaving them hungry again!

If you’re in the Lancaster area, I highly suggest stopping in at Jakey’s Amish BBQ and trying their food. I was impressed by their family atmosphere, generous portions that can be shared, fresh ingredients and the delicious taste of everything.

Let me know your thoughts if you decide to stop in! If you already dined there, then drop your comments too!

Last Wednesday, I suggested a few antioxidant rich foods that you should be adding to your diet. The food that was highest on the ORAC unit scale was goji berries. After that post, I received so many questions to further explain the benefits of this strange fruit.

Goji berries , also known as Wolf Berry comes from a shrub that grows in Tibet and Mongolia. This unique berry was used in Tibetan medicine for many years to treat lowering blood pressure and cholesterol and cleansing the liver and blood.e

These berries can be eaten raw or cooked. You will most likely find them dried and resemble little raisins at your local health food store.

Let’s take a look a few of Goji Berrie’s benefits:

• Labeled as the number one superfood in the world
• Packed with phytonutrients and antioxidants
• contains more vitamin C and beta carotene than oranges
• contains more iron than spinach
• contains more protein than whole wheat
• contains more amino acids than bee pollen
• contains 21 trace minerals
• contains a unique ingredient (polysaccharide), germanium that is found in no other food source
• Boost immune system
• Boost natural production of HGH (human growth hormone

How to add Goji berries to your diet: Think of this new food item as exotic red raisins and sprinkle them on your oatmeal, trail mix or eat them straight out of the bag.The therapeutic dose of Goji berries ranges from 10-30 grams per day.

I’ve already purchased my bag of dried Gojis and can’t wait to start incorporating it into my meals. I would love to hear your thoughts if you’re already eating them, or after you start.

xoxo

Earlier this week, I listed some of top antioxidant-rich foods that you should be adding to your diet. One of the highest on the ORAC scale was Pomegranates, so this week we’re incorporating it into a delicious meal!

As I browsed through pomegranate recipes, I stumbled upon this Iraqi recipe: Pomegranate, Walnut Chicken.

Let me tell you, the flavors in this dish are out of control!

I can’t wait for you to dig in!

Ingredients:

• 2 tsp olive oil
• 1 1/2 pounds skinless, boneless chicken thighs
• 1 tbsp cumin
• 2 tsp cinnamon
• 2 tsp turmeric
• 1 tsp chili powder
• 1 medium onion, chopped
• 1/4 cup walnuts, ground into a paste
• 1 cup pomegranate juice
• Cilantro or mint for garnish
• 1 tsp of lemon zest or orange zest for added flavor, if desired

Preparation:

• Heat oil in pan over medium high heat
• Brown chicken and transfer to a plate
• Add spices and onion to skillet, and saute until soft
• Return chicken to the pan and add pomegranate juice and nut paste
• Stir mixture to thoroughly coat the chicken
• Simmer for 20 minutes or until chicken is cooked through and sauce has reduced
• Finish with a bit of lemon or orange zest and garnish with cilantro or mint.

I like to serve this with a side of Basmati Rice or even whole grain couscous. My mom always sprinkled toasted almond halves over the rice and it gives it an extra boost of flavor.

Credit for this recipe goes to www.pomegranatworld.com

If you have a great healthy recipe that you would like me to feature, feel free to email me! Email ghada@smallworldbeauty.com

I promise I’ll credit and link to you

Hi Everyone!

Smallworld beauty has been on the web for almost a year now and it has attracted way more visitors and fans than I have ever imagined.

I started this blog in hopes to help a few people with their health and weight loss efforts, and ended up doing a little more than that.

I am truly touched and appreciate every email and person that I have met through this site and I look forward to meeting many more.

Throughout this last year, I have also done extensive research on health, fitness and nutrition. I have invested even more time into seeking out the best health and weight loss products to help boost one’s efforts.

After months of working with a highly credible group of chemists, I am pleased to announce that I will be launching Smallworld Beauty’s first line of health and weight loss products: Sweet & Simple Supplements

Losing weight or just breaking the bad eating habits can be very difficult, especially when you’re schedule is hectic and time management seems so difficult.

Yes, you can achieve weight loss the all natural way through diet and exercise alone, but there’s nothing wrong with using a little help to accelerate your efforts. Even I need a little push sometimes.

Smallworld Beauty’s “sweet & simple” supplement line will feature natural products that will boost your weight loss efforts and get you started on your way to feeling better about yourself and body.

You deserve to love your life, so why not invest in it through optimizing your health.

Here is a sneak peak to what’s coming soon!

Superior Whey Protein Isolate:

This superior whey protein isolate with DMG synergistically provides immune support, detoxification, improved muscular response and anti-oxidant activity. Only 98 calories per serving and packed with 20 g of protein. This is a perfect mini meal, snack or even pre & post workout fuel. No artificial sweeteners*

Natural Appetite Suppressant with Caffeine:

Natural & Gentle Colon Cleanse:

Advanced formula for optimum gastro intestinal health designed to help heal the gut, sooth the digestive tract lining, promote regularity, microbial balance & support proper immune function. This is a unique blend that’s unlike any other. It’s the first to combine the potent ingredients to deliver the best*

Carb Blocker:

This unique vegetarian supplement is infused with Phase 2 TM brand starch neutralizer. This combination has been shown to inhibit carbohydrate absorption. Other ingredients have been added to support appetite control and glucose metabolism*

Natural Appetite suppressant and metabolism booster:

A unique formula that is designed to target the factors that contribute to weight gain such as energy leve, hormone balance, fat burning and stress*. Key ingredients include natural plant extracts like Hoodia, L-Theanine, EGCG and other thermogenic factors to help manage hunger, control cravings, maintain blood sugar and support proper fat metabolism*

Detoxifying Greens powder:

Cinnamon, apple-flavored greens powder is a dietary supplement to support detoxification functions. It’s packed with nutrient rich vegetables, fruits, herbs, herbal extracts, chlorella, soy lecithin, royal jelly, bee pollen, enzymes, and probiotic cultures designed to support your body’s ability to cleanse, detoxify and rejuvenate*

I look forward to you trying the products!

Email me if you have any more questions regarding Smallworld Beauty products.

Thanks again for all your support!

Love, Ghada

We can’t stop hearing about antioxidants and how beneficial they are for fighting free radicals and oxidative stress, preventing ageing and boosting immunity.

Many foods are antioxidant rich and can be the best weapon against these harmful factors.

Today, I thought I would share a list of high antioxidant foods ranging from high to low on the ORAC unit scale so you can start incorporating them in your diet to boost health and fight ageing!

What are ORAC Units?

The ORAC (Oxygen Radical Absorbance Capacity) unit, ORAC value, or “ORAC score” is a method of measuring the antioxidant capacity of different foods and supplements. It was developed by scientists at the National Institutes of Health. While the exact relationship between the ORAC value of a food and its health benefit has not been established, it is believed that foods higher on the ORAC scale will more effectively neutralize free radicals.

According to research, an individual should consume

3-5000 ORAC units per day

Below, I have listed some of the highest ranked foods on the ORAC units scale.

For a detailed ORAC Chart, please click here (list starts on page 6)

One of my routinely watched TV shows is The Daily Show starring Jon Stewart. I count on him to wrap up the news for me since I’m so overwhelmed with work and only have a few minutes throughout the day to browse through what’s going on in the world. Jon Stewart is also known to invite intriguing guests to discuss relevant topics to what’s occurring in Politics and the media.

Last week, John Stewart invited Filmmaker Robert Kenner to discuss his new movie FOOD INC, a movie that revealed food corporations and industrial farming practices. Jon Stewart said that the movie came off to be like “the Abu Grahib of animals”.

Being the health nut that I am, I got online the next day to find out when and where FOOD INC was playing. Surprisingly, there was only one theatre offering it and only one show time at 4:20 pm

I looked at my watch and it read 3:45 pm… hmmm… should I try to make it? Yes! I attempted to fix my sloppy self up real quick and dashed out the door. I had to make this movie!

With a little bit of speeding, honking and passing people, I made it! I walked down the aisle and sat up close to absorb as much information as I could.

Before I give you my thoughts and review on the movie, please take a minute to view the trailer.

The movie starts with a point-eye-view of a person pushing a shopping cart through the grocery store as his captivating voice narrates. As he strolls through the aisles, he showcases the thousands of products that can be purchased all year around.

In today’s grocery shopping world, fruits and veggies are grown in all seasons and shipped thousands of miles to its destination and into your kitchen.

The movie featured many influential health experts including Eric Schlosser, the author for Fast Food Nation.

I’m not going to reveal all the details of the whole movie because I highly suggest you see and hear it for yourself, but here are just a few of the disturbing facts that I learned:

McDonald’s is the largest purchaser of beef, chicken, potatoes, tomatoes, lettuce and apples so they have a huge influence on the production of these food items

30% of US land is used to make corn

90% of our food contains corn and soy

The average American eats 200 lbs of meat per year

Corn fed cows are linked to the spread of Ecoli contamination

1 in 3 Americans after the year 2000 will contract early onset diabetes

The food industry has wired us to want salt, fat & sugar

If you feed cows grass for 5 days, they can shed 80% of ecoli in their system

The facts above were only a few of the hundreds mentioned in the feature film.

FOOD INC, left me in tears and disturbed about the food safety in this country. At the end of the day, it seems that companies really love going “green”. I’m talking green money. Instead of following the pack, lead your own and search for the truth about your food and government.

I’ve always been a local community and farmer supporter, but after this movie I vow to try even harder to shop local and in season. I refuse to buy anything with high fructose corn syrup. Even though it’s expensive, I will try my best to buy grass fed chicken and beef.

The movie ended with this great line “YOU CAN CHANGE THE WORLD WITH EVERY BITE”.

Oh boy, I was in such tears that my makeup was all messed up!

Please go see it and leave a comment with your thoughts. We can make a difference one person at a time.

xoxo

On Friday, I showcased the nutritionally superior Salba/ Chia seed. So today, I would like to show you how to create a delicious recipe using this complete protein to incorporate it in your meals.

Ingredients:

• 4-5 tbsp chia seed
• 2 cups almond milk
• shredded coconut
• Sweetener (honey, agave or stevia)
• Fruit toppings of choice (berries, bananas etc)

Preparation:

• Combine all ingredients in a bowl
• Allow mixture to soak for 10 minutes
• Add any additional toppings like cinnamon, toasted almonds etc
• Dig your spoon and eat!

This is a great simple breakfast, snack or even meal to incorporate throughout the day. It’s protein and fiber packed, leaving you satisfied for longer!

I would love to hear how you make your Chia! Email me.

xoxo

As I skimmed through a local health magazine, I noticed an article that showcased a seed that claimed to be far superior than Flaxseeds.

Oooo, really? Ok, I’m listening!

The nutritionally superior seed is known as “Salba”, a form of white chia seed. According to the nutritional facts, this seed was quite impressive!

Salba is nutrient packed with Omega 3’s, Vitamins and minerals, fiber, protein and anti-oxidants.

According to the Journal Diabetes Care, individuals who consumed 1/3 cup per day showed a stabilization in blood sugar, reduction in blood pressure, blood clotting, and heart disease.

PROTEIN: For vegetarians, Salba is an excellent complete protein source that is highly and easily absorbed in the body.

OMEGA 3: This super seed contains 8 x more Omega 3’s than Salmon, aiding in lowering cholesterol, and reducing heart disease and may prevent certain types of cancers.

MINERALS: 6 X the calcium found in a glass of milk, salba is also rich in magnesium and iron, great for bone health and blood pressure.

FIBER: Salba contains 25% more fiber than flaxseeds. 2 tablespoons make up 1/3 of your daily requirement for fiber.

Unlike flaxseeds that need to be ground to be fully absorbed, Salba can be absorbed whole. Salba is a little more expensive than flaxseed, but definitely worth it.

I believe every food provides its own unique nutritional so don’t stop consuming flaxseeds, just alternate with other healthy options like superior salba and hemp seeds.

Review the chart below for more interesting facts on Salba

Check out this Sunday’s delicious recipe that incorporates chia seeds!

I recently stopped by a friend’s house and overheard a guest’s frustration over her weight. She worked out 5-7 days a week for an hour a day and claimed to have a healthy diet. From a stranger’s point of view, I would have never known that this girl lead an active and healthy lifestyle. Even if a person is a little overweight, I can usually tell that they are working out by their skin, and muscle definition. My assumption and answer to her was that the calories consumed were exceeding the calories being burned. I can also assume that she was spending more time on cardio training vs a balance of cardio and resistance training, due to the lack of muscle tone.

Many individuals fall into the same boat as the frustrated guest. The assumption that a person has a license to eat everything and anything if they workout is not necessarily valid. The frustrated guest felt that due to her hour spent workout every morning, her metabolism should be at its optimum and that she should be a skinny minny.

False.

In an article published in Exercise and Sport Sciences Review , Professor of Medicine Edward Melanson of the University of Colorado conducted a study involving 65 volunteers, measuring their overall calorie burn on workout days vs non-workout days. The individuals were chosen based on moderate to low activity levels. Half of the individuals were put on a workout schedule, while the others were not. The volunteers who were asked to exercise had to perform a stationary bike workout that would burn 400 calories, and all members had a controlled diet.

The conclusion to the study was that calorie burn in all volunteers did not make a difference whether they worked out that day or not. The true factor to weight loss was back to the most reliable formula: More calories burned vs calories in.

Researchers continue to support the idea of physical fitness because of the many health benefits to the body and mind. They suggest doing the math when it comes to calories being consumed. Please keep in mind that this study was done on moderate to low activity level individuals and more research needs to be done on high intensity exercise for prolonged periods.

I totally agree with this study. I used to be that girl that complained “but I workout so hard and eat so good!” Yes, I ate too good. After really understanding the basic formula of weight loss, it was smooth sailing from then on.

So if you don’t how many calories you’re burning throughout the day, then I suggest you find your magic number. To maintain your weight, eat around that magic number and if you need to drop some weight then eat a few hundred less.

You can do it!

xoxo