When it comes to potent and fat blasting beverages, the hype has been on Green Tea. Companies have jumped on the green tea bandwagon infusing it in many of their products including supplements and liquids. Even Coca Cola has launched a Green Tea flavored coke!

I’m sure you’ve heard these statements already from your fitness friends: “Drink anti-oxidant rich green tea and lose weight!” “It has EGCG!” “It’s the best!”

Green tea is definitely potent and full of nutrients, but is it really the best? New research may show different….

The new kid on the block is White Tea!

Check out these interesting facts I found

So what is White tea? White tea is made from immature tea leaves that are picked shortly before the buds have fully opened. The tea takes its name from the silver fuzz that still covers the buds, which turns white when the tea is dried.

Benefits of White Tea:

• Least processed. Black, red and green teas are usually processed and air dried. White tea is merely steamed.
• Contains EGCG. White tea has been shown to have the highest levels of anti-oxidants than any other tea. A cup of white tea is generally considered to contain more antioxidants than a serving of broccoli, spinach, strawberries, and other healthy vegetables and fruits. Wow! A 2004 study at Pace University concluded that white tea can help boost your immune system to fight viruses and dangerous infection-causing bacteria
• Prevents fat storage. Ooooo … A recent study published in the journal of Nutrition and Metabolism revealed exciting results regarding white tea and weight loss. White tea showed to “inhibit adipogenesis and stimulate lipolysis-activity”, meaning that it stops the development of fat cells leading to a decrease in fat storage. http://www.nutritionandmetabolism.com/content/6/1/20
• Low in Caffeine. This is great for individuals with caffeine sensitivity who experience jitters. White tea still contains some caffeine to give you a good energy boost for your day. Plus, caffeine has been show to up your metabolism and fat burn.
• Yummy. White tea is so simple and delicate in flavor. Sometimes stronger teas like Black or Green can leave a bitter after taste. White tea is subtle tasting and mixes well with other teas and smoothies (check out this Sunday’s recipe for my ultimate healthy White Tea smoothie mmmm)
• Suppresses appetite. Similar to green tea, drinking white tea throughout the day will stave away hunger and cause you to eat less J
• Promotes healthy teeth. White tea contains little amounts of fluoride that have been shown to promote strong teeth and kill bacteria in the mouth that may cause plaque, tooth decay and yucky breath. White tea is less acidic and coloring agents as other teas, so there’s less worries in staining your bright whites!
• Promotes healthy skin and aging. Research from Kingston University in South West London shows white tea contains extracts that protect the structural proteins of the skin, namely collagen and elastin.

There are many varieties of White Teas to choose from like the Silver Needle (highest grade), White Peony, Tribute Eyebrow and Longlife Eyebrow. I always have a jar of White Peony on my desk so I can have it after lunch.

I believe all the teas provide their own unique benefits, so instead of choosing one over the other try alternating and mixing your tea bags throughout the week. Personally, I like to seep a green and white tea bag together!

New advances and discoveries are continuously surfacing in the health and fitness world, and I’m always waiting in line to read about it or even test it out.

About a year ago, I came across an article that discussed a unique supplement that was backed by research and shown to have amazing health boosting benefits: DMG or N, N Dimethylglycine

DMG is a methylated amino acid that is naturally occuring in all cells in the body. This superior amino acid affects nearly all metabolic pathways within each cell.

According to nutrition expert Dr. Ray Sahelian (author of the best selling book Mind boosters and The Stevia Cookbook) “Methylation is a biochemical process that is essential to life, health and regeneration of body cells. Vitamins, hormones, neurotransmitters, enzymes, DNA and RNA, and antibodies depend on the transfer of methyl groups to complete their synthesis”.

New research has shown that DMG can act as a powerful antioxidant that aids in preventing free radical damage and oxidative stress.

The most intriguing benefit that stood out about DMG was that it was shown to be beneficial to blood glucose leves, lipid metabolism and liver function. DMG can improve metabolism and make it more efficient, boost immunity and detoxify the body.

After doing some research, I couldn’t wait to get my hands on some this stuff! And I did. I started supplementing DMG into my regimine over 6 months ago and I’m so happy that I did. Idefinitely felt an improvement in my energy and workouts (building and recovery) and felt that this amazing supplement should be shared with everyone I knew.

Working with a group of credible chemists, I decided to bottle this unique supplement DMG and combine it with pure whey isolate to give optimum boost to one’s health and workout.

Protein is a major building block in the body and essential for proper functioning of every cell in the body. Your muscles, bones, skin, hair and even blood need protein.

How will slim & sculpt help boost weight loss efforts?

Incorporating protein to your diet will:

• Boost WEIGHT LOSS efforts*
• BUILD & REPAIR lean muscle*
• Stabilize blood glucose levels*
• SUPPRESS appetite*
• DETOX & BOOST Immune support*

What makes this formula unique?

• slim & sculpt is packed with 18g of Pure Whey protein Isolate
• This unique formula contains 0 carbs and 0 artificial flavors
• Contains DMG, a superior ingredient that will boost immune support, detoxification, improved muscular response and anti-oxidant activity.



Here’s a great list I found that showcases DMG’s benefits:

• It provides useful building units for biosynthesis of vitamins, hormones, neurotransmitters, antibodies, nucleic acids and other metabolically active molecules.
• It improves oxygen utilization to reduce hypoxic states in the body and it removes lactic acid from muscle tissue.
• It improves the immune response by increasing resistance to disease and infection.
• It has antiviral, antibacterial and anti-tumor properties and modulates inflammation responses.
• It aids in cardiovascular functions by reducing elevated cholesterol, blood pressure and triglyceride levels and improving circulation.
• It possesses anti-cancer activity and can prevent metastases.
• It enhances energy levels, endurance and muscle metabolism.
• It improves mental and physical performance.
• It improves neurological function and mental clarity.
• It improves verbal communications and social interactions in autistic individuals.
• It increases the threshold for seizures and can reduce seizures.
• It improves glucose metabolism and retard cataract formation.
• It aids in detoxification and enhances liver function.

Don’t laugh at this week’s recipe! Almost everyone loves a toasty grilled cheese sandwich… mmmmm… I’m hungry talking about it!

Since I love grilled cheese sandwiches, I have learned to cut corners using healthy ingredients rather than the fatty traditional ones.

Ingredients:

• Whole grain bread. I love Ezekiel sprouted bread that’s high in fiber and protein
• Low fat cheese slice. Sargento’s all natural low fat swiss is a great one. They also have traditional american, cheddar and provolone.
• 1/2 cup raw spinach
• 2 tomato slices
• spray butter
• Sprinkle of Italian seasoning

Preparation:

• Heat your frying pan
• Spray one side of each bread with butter spray
• Put first slice down
• Layer with cheese, Italian seasoning, spinach, tomato
• Top with your 2nd piece of bread

I know I didn’t have to explain how to make a grilled cheese sandwich but just in case you’re new to the kitchen, I figured I’d post it anyway

With all the exotic recipes out there, sometimes a simple sandwich like a warm grilled cheese satisfies all the senses.

Serve this gourmet-like sandwich with some blue tortilla chips or a hot cup of tomato soup.

Hi Everyone! I know I’ve been home for a while now since my trip from Hong Kong and I apologize for the wait on posting my pictures.

Like I wrote before, I had an amazing adventure and experience.

Please enjoy my Kodak moments and leave me a comment if you have any questions!

Love, Ghada

When it comes to buying seafood, most people go for the familiar varieties like pieces of salmon, tilapia or even some shrimp. Yes, these taste great and offer many benefits, but they can also be pricey.

If you’re looking to save some money and reap the health benefits of seafood, try picking up a few cans of Sardines!

Most people are grossed out by the fact that these little guys are crammed into a can and stink, but unlike bigger fish like tuna and swordfish, sardines contain less contaminants like mercury.

Sardines are a complete protein source and are excellent for any growing human body. Eating protein can build and repair muscle and make you feel fuller longer.

Sardines contain more phosphorus than milk, more potassium than bananas and even more iron than spinach!

Sardines also contain both Calcium and Vitamin D, a great food for those winter months when you’re not out in the sun as much.

Sardines are high in Omega 3 essential fatty acids which are known to improve memory function and performance, and reduce inflammation. Omega 3’s have also been shown to improve metabolism aiding in weight loss.

Sardines also contain CoQ10, an antioxidant that enhances physical energy, cardio health and boost immunity.

Best of all, Sardines are CHEAP!

Next time you head to the grocery store, go to the aisle that carries the canned tuna and seafood and locate the canned sardines. There are many brands to choose from and they range from 80 cents to $1.50 a can. You’ll notice that the sardines come packed in water, mustard, tomato sauce or oil.

Personally, I love the water-packed or mustard ones! Sardines are not only cheap, but they’re so convenient and easy to pack anywhere. I can take them to work or even on a road trip. Simply peel back the tin, and dig in!

I would love to hear about your love for Sardines!

Many factors contribute to successful weight loss and maintenance. One of the most ignored, is portion control.

How do I know this? Because I used to be that girl that ate vast amounts of “healthy” items and wondered why that weight wasn’t coming off. I ate lots of meat, brown rice, potatoes, carrots, watermelon…. Yes, all these items are nutritious but eating them in excess can lead to calorie overload and fat storage.

Before eating your next meal, educate yourself on how to control your portions so you can truly speed up your weight loss efforts!

Check out a few of my portion-control habits:

At home, my kitchen is fully equipped with measuring cups and small food storage containers. I use the measuring cups to scoop out my ½ cup of oatmeal, 1 cup of yogurt, ½ cup of canned beans and so on. Measuring ensures me that my calories are in check and it prevents me from reversing the hard work I put in that morning at the gym. I love cooking at home, so the food containers are great for storing leftovers and meals for the week! Each container is filled with just the right amount of calories I need for my meal and my brain tells me to stop when the last bit is gone J It’s hard to stop yourself when you have huge quantities laying around.

When dining out, it looks crazy pulling out my measuring cups so I have mastered the art of using my eyes. I am officially a human calorie calculator! Lol… or that’s what my friends have crowned me. An entrée at most restaurants can feed two people, so I prefer to order an appetizer and salad or take half home.

Protein. When ordering meat, I prefer to order it broiled, poached or grilled. Ideally, I like to keep the weight of my meat from 3-5 oz which looks like the size of my palm. A lot of health web sites suggest you imagine a deck of cards.

Starches/ Carbs: If I choose to order a baked potato or rice, then I gage the amount by clenching my fist. If you’re better with objects, then imagine the size of a baseball.

Veggies: If I’m eating steamed veggies, then I’ll treat myself to two or three fist fulls. If it’s sautéed with unknown amounts of oil, then one fist full satisfies me. I also like to ask my waiter to go easy on the oil or just order it steamed with sauce on the side.

Salad dressing: I always order this on the side and dip my veggies in. If you prefer to drizzle your dressing, then imagine a shot glass amount. Most of the dressings at restaurants are loaded with calories, fats, sodium and sugar so be careful.

Nuts, cheese & olives. Mmmmmm… these are some of my favorite snacks but they can get quite addictive! Imagine a golf ball and stay within that amount (1 oz)

Dinner roll: Depending on the restaurant, their hot freshly baked rolls may be irresistible and hard to turn down. My rule is to take one bite or two bites and pass it back. If you want the whole roll, eat a yo-yo sized one. If it’s not a yo-yo size, then I suggest you start cutting away and molding it into that.

Olive oil, butter: A serving of fat is usually 1 tablespoon. A great way to gage this is by looking at the top of your thumb.

Ice cream & frozen yogurt. Dessert is so hard to resist when eating out, so imagine a tennis ball (usually one scoop) and stay with in those dimensions.

Understanding and mastering how to portion control and calorie count will help you speed up your weight loss efforts.

Check out this cute diagram

If you have other helpful hints, please share so we can all benefit.

Since posting the smallworld beauty supplements online, I have been receiving many requests on creative ways to incorporate the Slim & Sculpt  protein powder into their day.

Smoothies are always an easy and fast way to consume protein! Throw in some ice, 2 scoops of whey, 1 fruit and even a little plain yogurt…mmmm…

I love mixing it up! I love protein pancakes, protein muffins and one of my favorite recipes is this low carb Peanut butter, whey balls…

Are you ready to fall in love?

Ingredients:

• 4 scoops of Slim & Sculpt vanilla Whey protein (zero fat/ zero carbs)
• 1 cup peanut butter ( I love Naturally More w/ flax and honey)
• 1 cup almond butter
• ¼ cup of each of these: sunflower seeds, sesame & almonds
• ¼ cup dried fruit (I love dates and apricots)
• ¼ cup shredded coconut
• ½ tsp cinnamon

Preparation:

• In a bowl, mix peanut and almond butter together
• In a separate bowl, mix cinnamon and protein powder together
• Slowly incorporate protein into butter mixture
• Add fruit and nut and blend again
• Create mini balls and store in fridge

I love these as a snack or even after a meal if I’m craving something sweet. They’re so rich and decadent that one or two are enough. Be careful of the calories and fat, so be moderate. Portion control still applies here

Enjoy!

Being overweight most of my life, I can attest to trying almost every fad diet and “quick fix” pill on the market. After years of trial and error, I have finally found the true formula to health and weight loss: proper nutrition and exercise.

After shedding over 12 dress sizes, I am finally loving my life and self more. This feeling of confidence and self-love is priceless and everyone deserves to feel it!

Are you ready to love your life more?

When it comes to losing weight or just breaking a bad habit, sometimes we as women (and men ) just need that extra push to get us started.

sweet & simple supplements do just that!

sweet & simple supplements combined with proper nutrition
and exercise can help us achieve that healthy body that we’ve always
dreamed of.

Look, feel and be your best!

There are so many supplements that can help boost your weight loss efforts, but I felt that the FABULOUS FIVE products below are perfect to give anyone a kick start in their health and weight loss efforts. If you have already started your health journey, the supplements will also help enhance your results!

Let’s take a sneak peak

WHEY PROTEIN

Oh, my favorite weight loss weapon! So simple, yet so effective.

I can’t promote this supplement enough. Protein is a major building block in the body and essential for proper functioning of every cell in the body. Your muscles, bones, skin, hair and even blood need protein.

Protein can be found in many food sources including animal (chicken, beef, dairy and fish) and plant (legumes and nuts).

Protein can also be consumed through WHEY PROTEIN, a superior complete protein that contains all of the essential amino acids needed for proper immune function.

Unlike other proteins, Whey Protein is soluble and easily digested by the body.

How will slim & sculpt help boost weight loss efforts?

Incorporating protein to your diet will:

• Boost WEIGHT LOSS efforts*
• BUILD & REPAIR lean muscle*
• Stabilize blood glucose levels*
• SUPPRESS appetite*
• DETOX & BOOST Immune support*

What makes this formula unique?

• slim & sculpt is packed with 18g of Pure Whey protein Isolate
• This unique formula contains 0 carbs and 0 artificial flavors
• Contains DMG, a superior ingredient that will boost immune support, detoxification, improved muscular response and anti-oxidant activity.

Slim & Sculpt Supplement Facts 1 scoop (13.6 g) contains: Calories     44 Protein     9 g Whey Protein Isolate     10 g N,N-Dimethylglycine     500 mg Stevia     54 g Other ingredients: vanilla flavoring, xylitol

Here’s how I like to incorporate slim & sculpt in my day! I’m an early bird, so I usually workout in the morning for an intense hour. As my post workout nutrition and breakfast, I love throwing 2 scoops of vanilla slim & sculpt in the blender along with some of my favorite nutritious ingredients (kale, ginger and apple). Post workout nutrition is vital for building and recovering lean muscle. The protein shake also keeps my appetite suppressed until my next meal. slim & sculpt is also a great “snack” that I can have between meals or in the evening if I’m really hungry. There are endless recipes that contain Whey protein including oatmeal, protein pancakes or even delicious fruity shakes.

Get smart by adding whey protein into your diet plan and watch your body transform!

DETOXIFIER

We are constantly surrounded by harmful toxins and pollutants in the air, hidden chemicals found in drinking water and invisible bacteria in our foods.

It is almost impossible to be untouched by these different nuisances, but there are ways to help fight back through Detoxifying.

Natural ways of helping your body rid of harmful agents are drinking plenty of H2O and eating plenty of nutritious fruits and vegetables.

In addition to staying hydrated and proper nutrition, try a scoop of detox greens!

This super tasty, easy-to-mix powder is infused anti-oxidant rich vegetables, fruits and herbs along with enzymes and probiotic cultures!

detox greens will aid in:

• Detoxification functions*
• Immune system health*
• Antioxidant defense*
• G.I. Tract Health*

Check out the goodies in this formula!

Here’s how I like to incorporate detox greens in my day! This delicious cinnamon, apple-flavored powder goes perfectly into my post workout shake, or in my water bottle. Feel free to try it when making fruity smoothies or morning cup of orange juice.

FAT FIGHTER

Eating right and working out are great in tackling weight loss, but sometimes there’s nothing wrong with an extra push

skinny minny is an all-natural FAT BLASTING combo that is designed to address those factors that my contribute to weight gain such as energy level, hormone balance, slow fat burning and stress!

Adding skinny minny to your day will:

• Boost WEIGHT LOSS*
• BOOST ENERGY*
• Balances STRESS HORMONE (Cortisol)*
• STABILIZE blood sugar*
• Control APPETITE & CRAVINGS*
• Support FAT METABOLISM*

Check out these fat blasting ingredients!

Here’s how I like to incorporate skinny minny in my day! Studies have shown that consuming caffeine prior to workouts can not only boost energy, but can also be effective in targeting fat stores. I love popping a skinny minny upon wakening and before heading to the gym. It’s my little waker-upper and gives me that extra boost I need to sustain my long workouts. I also take a pill 30 minutes before lunch and dinner to help me eat less calories. I’m not caffeine sensitive, so I’m fine with taking this past 5 pm.

STARCH/ CARB BLOCKER

Too much of a good thing can be bad, and this definitely applies to excess carbs!

Carbohydrates are the body’s main source of energy, so yes… we need them! Our body is an amazing machine that runs on carbs, proteins, fats and other nutrients for optimum function, so it’s our duty to provide it with the proper fuel.

However, by overloading your body with excess carbs, you may start noticing an increase in your waistline… not cute.

All carbs metabolize into glucose in the body to be used by the body for energy or stored in the muscles and liver as glycogen.

Excess carbs however, are converted into fat. To avoid unnecessary fat storage,carb consumption should be monitored.

A great way to help reduce the amount of carb conversion to fat, is to use carb attack!

carb attack is a unique combination of Phase 2™ brand starch neutralizer, Gymnema Sylvestre and Chromemate® brand chromium. Together these three active ingredients work together
to promote healthy and effective weight control by promoting fat
burning, maintaining normal blood glucose levels and neutralizing
the calories from complex carbohydrates.

In a recent double-blind study in humans, Phase 2™ starch neutralizer decreased the percentage of caloric burden from complex carbohydrates by 60%.*

Carbohydrates are needed by the body for energy. Current
research recommends a carbohydrate intake of approximately
130 grams per day for weight reduction. carb attack is ideal
for those whose carbohydrate intake is higher than that.
Excessive carbohydrate intake in the form of empty calories will
be stored in the body as fat. Learning to manage carbohydrate
intake is a key to successful weight loss.

• One capsule of carb attack blocks up to 100 grams
  (400 calories) of starch.*
• Carb Attack is a supplement that can be used strategically to
  support weight loss and weight management
• Carb Attack is vegetarian and yeast free.

Here’s how I like to incorporate carb attack in my day! Unless you’re eating lettuce and lean protein all day (which is not fun or healthy), almost all foods contain carbs. I like to take 1 capsule 30 minutes before my main meals, and an extra one if I want to sneak a cookie on the weekend. My oatmeal and fruit contains carbs, my side of brown rice for lunch contains carbs and my medium sweet potato for dinner also contains carbs. On my cheat day, I love me some pizza! So to “cheat” on my cheat day, I pop a carb attack to reduce and inhibit some of the starch in my meal. I have definitely noticed weight reduction and more energy when I began to understand and moderate my carb consumption. Now it’s your turn to see for yourself!

Finally, my best friend the….

GENTLE COLON CLEANSER

There’s nothing funny about colon health!

Many people suffer from improper bowel function from too frequent (diahrrhea) and infrequent visits to the bathroom and constipation (hard, difficult to pass). Not cute….

Leading causes of improper bowel function are dehydration, poor diet, hormones and use of certain medication.

A few ways to help regulate and improve colon health naturally, a person can drink plenty of water, eat fibrous fruits and veggies, reduce stress and exercise.

When all the above fails to regulate your system, try a scoop of smooth sailing!

smooth sailing is the ONLY formula of its kind to combine:

• L-glutamine at 5000 mg per serving to fuel intestinal cells
  and maintain villi*
• Arabinogalactans at 1000 mg per serving to support
  the immune system, aid regularity and support the
  production of beneficial bacteria*
• Deglycyrrhizinated Licorice root at 500 mg per serving to
  help soothe the gut wall*
• N-Acetyl glucosamine at therapeutic levels (250 mg per
  serving) to improve the integrity of the mucosal lining*
• Aloe Vera Leaf Extract (200:1) at 250 mg to help heal the
  lining of the stomach and keep the folds and pockets of
  the colon free of toxic material that gather there*
• Slippery Elm bark at 200 mg per serving to reduce bowel
  transit time; absorb toxins from the bowel; increase
  fecal bulk and enhance beneficial bacteria in the gut*
• Zinc Carnosine at a 100 mg per serving to help stabilize
  small bowel integrity, stimulate gut repair processes and
  help minimize free radical damage to gastric mucosal
  cells*
• Marshmallow Root (Althaea officinalis) at a 100 mg per
  serving to soothe the gut*

Here’s how I like to incorporate smooth sailing in my day! If there’s anyone that knows about constipation, it’s me! If you take an extra look at the ingredients, you will notice that this powerful powder contains 6 grams of protein and packed with L-Glutamine (5000 mg) which are both beneficial for building and recovery of muscles. So, I scoop one serving of this fruit flavored mix into my shake in the morning, and head to work! If I don’t put it in my shake in the morning, then I’ll blend it with a tiny bit of juice at night before I sleep. It’s very gentle, and doesn’t cause me to cramp like other colon cleansers.

I recently dined at an Afghani Kebab house that incorporated fruity ingredients in their meats and appetizers. My favorite item served was the side of raisin rice that came with my grilled kebab. The nutty rice and the plump raisins complimented each other perfectly. It was so simple, yet delicious. Valentine’s Day is coming up in February, so you have plenty of time to practice this dish!

Ingredients:

• 1 tbsp Olive oil or Spray
• 1 medium yellow onion finely chopped
• 2 large celery stalks
• 1 cup California and Golden raisins mixed
• 2 cups instant brown rice
• 1/2 cup slivered almonds
• Salt n Peppa

Preparation:

• Toast slivered almonds in pan or roast in oven until brown then set aside
• Soak 1 cup of raisins in boiling water for 5 minutes and let it plump. Drain and set aside
• Saute onions and celery in another pan for a few minutes
• In a pot, pour 1 3/4 cups of water and bring to a boil
• Dump your brown rice and stir
• Lower heat, simmer for 5 minutes
• Pour your raisins into your rice and stir
• Turn off heat and cover for another 5 minute to let it sit and settle

Now, remember we still have the onion, celery and almonds to mix.  Grab a cute large colorful bowl, pour in your raisin rice, then your onion and celery mix. Season it with a little salt n peppa and stir. Take a handful of the toasted almonds and decorate the top. Leave some on the side so your guest can add as he/she pleases.

Mmmm… You can serve this with a light fish like Tilapia or even a juicy lamb chop.

I promise you’ll love it!

So I left to Hong Kong for business on the 26th and returned back to the States just in time for Labor day weekend when a lot of eat-a-thon festivities occur.

For the last two weeks, my only means of exercise were walking the streets of Hong Kong and taking casual walks around my neighborhood. My diet was filled with Carbo-loaded Chinese Cuisine like dumplings, rice noodles and steamed white rice. To celebrate Labor Day, I also admit to indulging in a few delicious pieces of BBQ burgers and steaks and a few delicious choco chip cookies too… ouch… 

After my Labor Day chow down, I drove home and stared at my electronic scale that NEVER lies. Even though I was too nervous to know the truth, I covered my eyes and stepped on the sensors.

Surprisingly, I only gained 2-3 lbs… impressive! I really thought that the scale would have read a 10 lb increase. I guess I did walk around non-stop during my Hong Kong trip.

Anyway, now that the damage was done, I had to recover and do what is necessary to get back on track. Since my return, I have also been feeling extremely jet lag and lacking both energy and motivation to hit the gym.

I will admit that I attempted to go to the gym the morning after Labor Day, but my body did not allow me too. So instead of being hard on myself, I pulled out a pen and pad and began to plan my attack!

1^st step: PLAN MY WORKOUT SCHEDULE

My body is like an engine, so I have to be careful not to overheat it. Jumping right back to my old schedule is doable, but it is better that I start slow and build up to what I used to do. For the first week back, I will schedule to go 3 days a week instead of 5 until my body tells me that I am capable of doing more. I will include both cardio to burn fat and resistance training to maintain and build lean muscle.

2^nd step: PLAN MY MEALS FOR THE NEXT FEW WEEKS

Most Chinese dishes I ate on the trip were accompanied by a bowl of starchy rice or noodles. To appease my hosts, I took a few bites here and there but some nights I couldn’t refuse being overfed. Of course dessert was also served and I enjoyed a few more bites than I should have.

My new meal plan will be well-balanced, low in carbs and fats and moderate in lean proteins. I will definitely be adding lots of fibrous green veggies to my mix to help detox and recover my system lol.

3^rd step: GET MYSELF MOTIVATED AGAIN.

Re-writing my goals again makes me revisit the reasons of why I started my health journey. I started because I wanted to boost my health and appearance and feel better overall. Looking through fitness magazines with beautifully-sculpted physiques also motivates me to want to keep my shape so I am always ripping pages out that feature female bodies that inspire me. It does feel great laying around and indulging in delicious desserts, but it feels even better when my I feel fit, my skin glows and my clothes wrap around my curves perfectly.

4^th step. UPDATE MY MP3 PLAYER.

Music has been shown to boost the intensity and duration of a workout. It has also been show to lessen the pain felt from a muscle-burning workout session. A new show on FOX Channel “Glee” is inspiring me to download some Journey tunes! Lol… “Don’t stop… believing… la la la la….” Oh yeah! I’m pumped already!

5^th step. GETTING MY BUTT TO THE GYM.

The hardest part of bouncing back from a long vacation is getting out of bed and into the gym again. To make sure that my butt is on that stair stepper at 5:30 am, I have decided to set my alarm on the most annoying ring tone possible so that there is no way that I will sleep through it. I also fully pack my gym bag and place it right next to the door next to my sneakers, water bottle and car keys.

There is nothing wrong with taking some time to enjoy a nice vacation and even indulge in a few unhealthy meals. Getting mad at yourself is only a waste of time, so use your time to rethink and re-plan how to get back on track.

It’s only been a few days on my new plan and I’m already feeling great again!