In today’s working world, so many people are consumed with the hustle and bustle of life and can’t seem to find time to prepare a healthy breakfast, but somehow, those same individuals seem to find enough time to stop at gas stations before work to grab some coffee with cream and sugar, and an extra large chocolate-covered donut to kick start their day.

I am not against stopping in at gas stations for quick bite to eat, because even I get caught up in having to do that, but there are plenty of healthier options to choose from than that sugar- loaded muffin staring at you near the counter.

I have been in enough gas stations to officially state that you can be healthy on the go!

Check out some of my favorite gas station snacks!

First, I like to head to the cooler section where the freshest options are:

• Hard boiled eggs
• Fresh fruit: apples, oranges and bananas are almost always available.
• Fresh fruit cups: in little containers
• Fresh veggies: fresh cut celery, carrots and dip.
• Salads and wraps to go
• Yogurt: plain, flavored

If I’m in the mood for liquids, then I head towards the fridge:

• Protein shakes
• Water bottles
• V8 juice- low sodium
• Low fat milk
• Apple/ orange juice

If I’m in the mood for something crunchy to munch on, then I head for the shelves:

• Beef jerky
• Protein bars
• Granola bars
• Mixed nuts
• Sunflower seeds
• Whole grain crackers
• Whole grain pretzels
• Sugar free gum

After all the healthy choices listed above, you have Zero excuses to purchase that glazed donut again! Unless it’s your cheat meal

Can you suggest any more?

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

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

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

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

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

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

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

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

4th stop. PASTA/GRAIN AISLE

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

• Brown rice
• Whole grain pasta
• Natural Pasta Sauce

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

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

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

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

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

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

What’s in your shopping cart?

 Love,

Ghada

Remember the childhood fable about the tortoise and the hare? The hare got off to a fast start and seemed so sure about winning the race but at the end, the tortoise somehow took the medal!

Even though the tortoise was naturally much slower than the hare, he kept a steady pace towards the finish line and was able to cross it first.

So the moral of this story was….

Slow and steady wins the race.

To reach your weight loss and or strength training goals, you need to switch from the hare’s mind set to thinking like the tortoise’s.

Are you the type to start diet and strength training plans with an “all or nothing” mentality, watch everything you eat and obsessively workout seven days a week to fall off the wagon and give up hope? 

This mentality is very common among the newbies and can become very unhealthy and may end up leading to failure.

If you’re dealing with the “all or nothing” syndrome then I need you to shift your thinking. Human beings are imperfect and no matter how dedicated we are, it is inevitable that we will eventually skip a workout or give in to some sort of temptation like those amazing Christmas cookies that will fill you with guilt and cause you to feel like a failure and want to give up entirely!

So Small world beauties, this 2009 I want you to start thinking like a tortoise and pace yourself. Allow yourself to have a slice of pizza or take a day off every now and again!

Just remember not to stray too far from the path that will lead you to your goals. 

let’s start the year winning the race!

Shaneek AKA Miss Murder

There are less than two weeks left until the grand Thanksgiving feast.

Thanksgiving is NOT for giving thanks anymore. It has become this is  festive day filled with family gatherings and gossip, all-you-can-eat foods, holiday inspired desserts, football and lots of beer. It has become a dreadful day for me and my waistline!

Here is my Thanksgiving day itenerary:

On November 27th, my mom is hosting a Middle Eastern inspired  Thanksgiving dinner. Is there such thing? No. But she has created it. Her Dinner revolves around a Basmati rice & chickpeas stuffed Turkey with a side of hummus, pita bread and other traditional dishes. Let’s not forget the Baklava and other pumpkin filled desserts.

Later that day, I am also invited to my boyfriend’s humongous GREEK  Thanksgiving. Here we go again! More turkey, more stuffing, spanikopita and more calories. It’s an insult not to have 2 or three plates in the Mediterranean culture.

I am totally schizzing because there’s not enough space on my calorie calculator to enter everything in. But no worries, because I have a plan! And if you’re serious about your health and fitness goals, you should too.

I’m not saying that you can’t taste everything, but you should plan your day and meal to avoid overeating and gaining those holiday pounds.

So here is the plan that I will be sticking to on Thanksgiving. Feel free to adjust according to your caloric allowance.

FIT AN EXTRA GYM SESSION: Most gyms are open on Thanksgiving day, so why not fit in an extra workout that morning so your mind can be at ease with cheating a little. I have promised myself that I will be there at 5:30 am pumping some iron and doing a little high intensity elliptical training. That’s a 400 calorie buffer in case I somehow overeat, which I won’t. So win win for me.

MAKE IT YOUR CHEAT DAY: I usually make Saturdays my cheat day, but to compensate for Thanksgiving I will choose to be strict on the Saturday before and make the feast day my cheat day. Once again, my cheat day is still well-balanced but may involve having a few bites of dessert.

SHOW UP 1/2 FULL: 1 hour before arriving at my mom’s or boyfriend’s parents home, I will be downing a low calorie, high protein shake. This will help keep my cravings at bay and prevent overeating.

MAKE A PROMISE & KEEP IT: Before arriving, make a promise to yourself about how many calories you will be taking in and what foods you will be avoiding. If you want a little dessert, then skip the corn bread and mashed potatoes. If you want the corn bread, then avoid the pumpkin pie. If you want it all, then take mini bites instead of full servings.

FILL UP ON PROTEIN AND VEGGIES FIRST: I like to fill my plate with White meat Turkey breast (lower in fat and calories), veggies like string beans and broccoli, and a spoonful of yams. If I’m still hungry, then I’ll go back for more veggies.

CHOOSE YOUR DESSERT WISELY: Thanksgiving desserts are undoubtedly amazing especially a warm pumpkin pie! I usually ask my boyfriend to grab one so I can steal a bite. I down it with some coffee and call it a day.

TAKE A PLATE TO GO: I know the feeling of “I have to eat as much as I can because I won’t experience this meal again until next year!”       NOT TRUE. Food will always be there, and so will my hips if I don’t control myself. If you happen to think that way, then ask the host for a plate to go, so you can have more of the goodies later on that night or week.

I hope that my plan will inspire you to behave this Thanksgiving. Remember, right after we have Christmas dinner then “let’s get twisted” New Years! There are more upcoming DANGER ZONES so prioritize your goals and stick to them.

Trust me, you’ll thank me this summer when you look hot in that swim suit.

Love,

Ghada.

Men and women do not share similar ideas when it comes to romance. A woman’s idea of romance involves dressing up in a pair of sexy heels and dining on a roof top overlooking the city of Paris.

Just kidding, we’re not that bad but close enough.

Men are truly simple creatures who are satisfied with the smallest things. According to many men’s magazines, a home cooked meal and a night of cuddling on the couch is more romantic and satisfying than a fancy night out. 

Here’s a great recipe that will spark romance for both you and your partner!

Ingredients:

• 1 Yellow onion
• Ground Turkey pack
• Some Mushrooms
• 1 Red Sweet pepper
• 2 eggs
• 1/4 cup Natural ketchup
• 1/4 cup Honey Mustard
• Salt n Peppa
• 2 Whole grain rolls
• 2 Sweet potatoes

Preparation:

First, turn the oven on 375 degrees to get it warmed up. You’ll need to baking trays. One for the burgers and the other for the sweet potatoes.

BURGERS: Cut up onions, mushrooms, sweet pepper and throw in bowl. Mix in the ground turkey meat, 2 eggs, ketchup, mustard and salt n peppa. Use your hands and mix the concoction until all ingredients are well blended. Create your patties and place them on your baking tray. Make bigger ones for your love, and portion control ones for you. Remember, you’re still on your healthy program!

SWEET POTATO FRIES: No you will not be frying these.. You will be baking them. Cut up your sweet potatoes into your desired strips. Season them and place in the 2nd baking tray.

Place the two trays in the oven, one on top of the other. 15 minutes later, switch the trays from top to bottom and vice versa. Total cooking time should be around 30 minutes, but depending on the thickness of your patties, you may need to watch it.

Hint: If clear juices come out of your burger when you poke them, it means they are ready to go!

Serve the turkey burgers on whole grain rolls and dress them up with lettuce, tomatos and whatever floats your boat. Place a few sweet potato fries on the side and enjoy your romantic evening on the couch.

Ladies! No Chick flicks tonight! Pretend to be cool and enjoy an action-packed thriller instead.

Enjoy your dinner and let me know how it goes!

Love, Ghada

 I used to avoid any snacks before my morning workouts in fear that I may gain weight from the excess calories.

As my workouts became more intense, I found it hard to keep the energy up but I still refused to fill up before heading to the gym until one day a trainer noticed.

He explained the importance of proper pre-workout nutrition and how the perfect snack could help boost my workouts. My snack should contain  complex carbs like fruits and whole grains.

Complex carbs are slowly digested and provide energy for a longer period of time comparing to just eating a sugary snack that could cause my blood sugar to elevate then crash. Mixing your complex carb with a little bit of fat and protein will also help slow down the digestion and give you more energy.

It all made sense to me, so I decided to give it a go and he was absolutely right. I felt more energized and was able to workout harder and longer than before.

Here are a few examples of energy boosting pre-workout snacks that can help maximize your program:

OATMEAL. This low-glycemic snack will deliver energy consistently throughout your workout. Great for both cardio and lifting sessions. Sprinkle some flaxseed or almonds on top with some skim milk.

HONEY! If you haven’t read my honey article then click here

This anti-oxidant, amino acid rich food is nature’s energy booster. In a study, it showed to compare to the leading carb gels. Drizzle it on to some cottage cheese and go bust a move.

PROTEIN SHAKE. This is an easy ready-to-go drink that contains protein, carbs and fat.

FRUITS. Apples are great digestible carbs that can boost energy without elevating blood sugar. Dip your apple slices in a tablespoon of peanut butter to add more fat and protein.

YOGURT. Filled with magnesium, calcium, protein and carbs, yogurt is excellent for any workout.

PROTEIN BARS. Cliff Builder’s bar were voted number 1 among other protein bars. Packed with 20 g of protein, this bar is excellent for a heavy lifting day.

There are so many other great pre-workout snacks, so listen to your body and figure out what works best for you and your workout.

What’s YOUR preferred pre-workout snack?

Love,

Ghada

I have listed 11 solid exercises that I consider the meat and potatoes of exercises. You might want to consider incorporating them into your training program regardless of your body type or training level.

Home Exercises

· Walking Lunges

· Side Shoulder Raises

· Pull ups

· Push Ups

· Dead lift

· Calve Raises

· Horizontal Chins

· Triceps Dips

· V sits

· Oblique Crunches

· Bridge Hip Thrust

Gym Exercises

· Squat Rack or Smith Squat

· Overhead Press

· Lat Pull Down

· Peck Dec

· Leg Curl

· Good Mornings or Hyper Extensions

· Toe Press

· Triceps Pushdown

· Bar Curls

· Knee Raises

Incorporate a few at a time or try alternating them with your other exercise choices.

1. Depending on your goals, I suggest that you perform reps between 8-12 for muscle building with sets ranging around 2-4.
2. For leaning and lengthening ,I suggest that you perform reps between 12-20 with sets ranging around 3-5.

Tip: Try to vary your training program weekly with small changes and  give your body a break every 4th week by trying something different like taking a class or even playing a sport you don’t do often.

WARNING: Rest is crucial, so make sure you establish a balance to achieve maximum results!

If your goal is to shape and lean your lower body, try incorporating these exercises during your training cycles:

· Single Leg Squats

· Single leg

· Hip Thrusts

· Heal Prints

· Round the Clock Lunges

· Step ups

· ATG squat

· Squats below 90

· Butt Blaster

So try these out and send me a comment if you have any questions. I look forward to hearing about your progress.

Shaneek AKA Miss Murder

 Everybody needs an outlet for stress and exercise can be the perfect antidote!

Exercise is an investment of time and strength that yields great assets over time.

Exercise is known to  lower blood pressure, cholesterol levels, and weight all at the same time while increasing your metabolism, confidence, and endorphin levels making you feel more energetic.

It is almost like instant gratification! If committed to a ritual of exercise as a part of your lifestyle (along with eating well, refer back to the Love Your Life Program), you can significantly reduce your risks of heart disease, cancer, and stroke: the top three U.S. killers according to the National Center for Health Statistics.You will also lower your risk of diabetes which is number 6 on the list. Ready to get started yet?

Ok good then let’s go!

So how many times a week should one invest in exercise? Some people seem to think that twice a week is a sufficient deposit. However, the current guidelines set by the American Heart Association and ACSM (American College of Sports Medicine) for adults under the age of 65 are:

Moderately intense cardio 30 minutes a day, five days a week

Or

Vigorously intense cardio 20 minutes a day, 3 days a week

And

Eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Just keep in mind that these guidelines are set for the average American. If you consider yourself in better shape than the average American than you’ll  need to up the ante.

Working harder for better results will set you ahead of the pack. And you don’t have to share your results with anyone else. They’re all yours! 

Remember our health is one major thing that we have control over, and your body is the best asset you have to invest in. So why not take advantage of these last 10 weeks left in 2008 and start investing in yourself!

Why not start the New Year ahead of the game regardless of what might be going on with your financial investments!

Shaneek AKA Miss Murder

 This concoction won the award for
 ‘BEST RECIPE IN THE WORLD!”

 Chef Gordon Ramsey tested and approved!

Just kidding! But this is one of my top recipes that seems to be popular among my friends and family. I honestly just made it up by combining some of my favorite ingredients.

Ingredients:

• 1 package of lean ground turkey
• 1 or 2 Yellow onions
• 1 can of Black beans
• 1 fat Eggplant
• 1/2 cup of lemon Juice
• 2 cans of low sodium chicken broth
• As much Broccoli as your belly desires
• 2 table spoons of Tahini
• Salt n Peppa

Preparation:

You will need 2 cooking wares, a frying pan/ wok and a cooking pot.

First we’re going to prepare the veggies.

• Chop up your eggplant and broccoli and place them in the pot.
• Pour the 2 cans of chicken broth on top along with the black beans and let the concoction simmer until the veggies are cooked.

Next! We’re going to prep the meat

• Saute the onions in the frying pan using a little bit of olive oil. (Yes, I forgot to mention that in the ingredients… but go along with it)
• When the onions turn brown, thrown in your ground turkey and Salt n Peppa and scramble for a few minutes until fully brown.

Third. Completing the dish

• After your turkey is brown, dump it in the pot along with the veggie concoction.
• Add 2 table spoons of Tahini and 1/2 a cup of lemon juice and let it simmer and cook. You’ll notice that your broth will turn thicker and creamier.
• When the meat is fully cooked, your dish is ready to be served!

Compliment this dish with a side of whole wheat penne pasta or a whole grain roll.

Love,

Ghada

DISCLAIMER I am not a chef, but I love to cook.

 I’m headed off to the windy city of Chicago today and I can’t wait to tour the city! I truly love my job and feel so fortunate that my company flies me out all over for business. I love traveling from one place to the next, experiencing different scenes and meeting people from all over the world.

The only negative about traveling is that it interferes with my routine of healthy eating and exercise, so I usually put aside some time before my trip to investigate the hotels and surrounding areas.

Everyone around me knows how much of a health nut I am, and they are very supportive when it comes to my needs.

For example, my sweet secretary will always scope the scene for me by locating hotels that offer a fitness facility. After she finds a few possible options, I then research them a little further.

I prefer to stay at a comfortable quiet hotel with a fitness center that offers a variety of  machines and weights. If there is a sauna or a pool, then that is just a plus.  I love fitness centers that offer free fruit and water, that  way I can re-fuel my body right after an intense workout and sneak some back to my room for later.

Not only do I consider the hotel’s fitness center, but also its surroundings.

I always Google any parks,  beaches, restaurants or shopping areas. If I am traveling to Florida, then I would rather run on the beach than be in a florescent lit fitness room.

Maintaining my eating program is very important when traveling. I seek out restaurants that offer healthy clean options such as salads, lean meats  and fruit. You can never go wrong with a steak house.

Remember to be a “Dining Princess” and have them prepare the food your way.

Grocery and drug stores are also a necessity. I like to stock up on water, protein shakes, fruit and healthy snacks to last me the length of the trip.

Shopping areas are great for walking around (extra calorie burning), meeting new people and buying things I don’t need like another cute hand bag.

Another must have on my check list, is having internet access because tracking calories is very important when trying to maintain my weight goals. My travel involves so many dinners and meetings, so tracking prevents me from pigging out with my co-workers and clients. The dailyplate.com is a FREE food tracking site that is very easy to maneuver and displays nutrition facts for almost every food item.

Traveling is so much fun, and I am truly blessed to have an opportunity to do so. But just because I am on a trip, does not mean I have to sacrifice my weight loss achievements.

How do you maintain your lifestyle when traveling on business or pleasure?

Love, Ghada

Oh! And if you know of any healthy eateries and fun places to visit in Chicago, I would love your suggestions!