The summer time can be a fun-filled time with friends, family and sun, but if you’re feeling self conscience about the way you look and how your clothes are fitting, then this time of year can be just the opposite.

All the stores have already launched their Summer collections of cute sun dresses, short shorts and colorful swim wear, making you even more anxious about the upcoming season.

This time of the year used to make me so anxious! I would pray that mother nature would send us an unexpected snow storm to buy me more time to fit into that sun dress.

In the last few weeks, I have received quite a few emails from readers requesting quick slim down tips before heading out to a scheduled vacation, summer getaway and even a friend’s wedding, so I thought this was a good time to post some helpful tips on how to boost your weight loss and confidence for the Summer months.

Breathe and relax. Stress will only cause cortisol levels to increase and lead to not-so-cute belly fat. If you need to sip some wine, get a massage or even do some yoga poses, do it! Time is precious and should not be wasted over meaningless stress.

Example of how I relax: During my work day, I take 30 minutes to sit alone, preferably near a sunny window to slowly eat my healthy lunch which is usually grilled chicken, green veggies and some nutty brown rice. Working out with my trainer Lisa after also diverts any stress in my life and converts it into heart pumping time.

Be Realistic. Stop comparing yourself to the airbrushed, size 0 models on the TV commercials. Your goal should be looking and feeling better. Beauty comes in different colors and sizes, so make the best of what you have.

Example of my realistic goal: Since I’m a curvy girl, I concentrate on more squats, lunges and butt work to make my jiggly curves more lean and tone.

Commit and take action. Stop blaming the diets, it’s you! Acknowledging that you are in control is a key step to achieving a better self and body. You are amazing and capable of anything if you put your mind to it, so pull out that note pad and start setting your goals.

Example of how I commit and take action: I love making promises to myself. “I promise that I won’t order dessert after dinner!” “I promise to add 15 more minutes of cardio this week” “I promise to eat more veggies!”

Nutrition. Whenever people hear the words “diet” and “nutrition” it always sparks a torturous way of life. Why!!!! Food is amazing!  There are so many options that are both figure friendly and oh so yummy. When losing weight, my biggest weight loss tip is CALORIES IN… CALORIES OUT.

If you monitor your calories and eat well-balanced meals  full of fruits, veggies, whole grains, lean protein and healthy fats, I promise your body will naturally respond to your efforts.

Example of my eating habits: I always prep my meals for the work week and stay within my calorie needs. My favorite protein sources are grilled chicken, protein bars (coconut coco cream ) and greek yogurt. My favorite fibrous veggies are cauliflower and zucchinis because they’re so easy to cook or steam. My favorite complex carbs are brown rice, sweet potatoes and oats.

Exercise. Unless you are on bed rest, there is no excuse for a healthy individual not to get 20-30 minutes worth of physical activity during the day. You have so many options from taking a fast, brisk walk before dinner, walking up and down the stairs a few times in your work building, or even jumping rope in your living room. Mark out a time slot during your day and force yourself to start. Sometimes, it’s all about routine and once you’ve done it a few times, you’ll find yourself looking forward to it.

Example of my favorite exercises: I love weight training! Resistance training is an amazing way to sculpt lean, sexy muscles while boosting metabolism. If you’re a women who’s scared to bulk up then I just want you to trust me when I say it’s not that easy to. In order to bulk up, you must consume more calories and up your protein.

When it comes to losing weight, it’s easy to get caught up in the vanity so bring it back down to earth and love life. Enjoy the people that mean the world to you and don’t let life pass you by. Lose the weight to be healthier. Looking good and feeling better will be a guaranteed side effect.

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.

Here we go again! Every New Year sparks motivation, inspiration and action.

New year’s resolutions usually involve quitting bad habits such as chain smoking and excessive drinking, and losing the weight that you were supposed to lose a few New Years back.

Instead of putting so much pressure to lose the weight this year, why not make this NEW YEAR a lifestyle change that will lead to loving your life.

No more fad diets! No more obsessive ways of eating! This time, you’re going to do it the right way! From adding more nutritious veggies and fruits to your meals, to making time for 30 minutes of exercise per day whether it’s a brisk walk around the block or intense gym training.

When I started my weight loss journey, I promised that it I would have patience and enjoy my transformation. After many trials and errors, I have created an easy program that anyone can follow for the rest of their life! I am still enjoying the journey and I look forward to transforming my body even more. I look forward to becoming more lean, building more muscle, spending more time with loved ones and challenging myself in every aspect of my life.

Are you ready to create your own Journey?

The Love Your Life Program incorporates easy to follow steps that will lead you to the NEW YOU that you’ve always wanted to become. The program involves healthy eating, healthy exercise and healthy lifestyle changes. You will find the program so realistic and simple that you can follow it for life!

This year, we’re going to EAT MORE!  Enjoy eating 5-6 smaller meals instead of 3 big ones. Think of your body as a fuel burning machine and watch how smooth it runs.

This year, we’re going to EAT PROTEIN WITH EVERY MEAL!  a Not only will protein build and repair every cell, tissue and muscle in the body, but it will also aid in satiety and lead to eating less. Try some Eggs for breakfast, chicken for lunch, fish for dinner and cottage cheese for your snack..

This year, we’re going to EAT MORE VEGGIES! Even if you’re not on a weight loss mission, veggies should always be part of your diet. Vegetables contain nutritional benefits that will boost your immune system and keep your body in tip top shape. Veggies are also fiber filled and will fill you up faster leading you to eat less again. Why not add some spinach to your chicken dish, cucumbers with your yogurt, sweet peppers with your hummus and even some celery sticks dipped in natural peanut butter!

This year, we’re going to EAT MORE FRUIT! Fruits are also full of essential vitamins, minerals, antioxidants, fiber and more! Curb your sweet tooth with a juicy piece of fruit or two! Also containing water, fruit will help cut those cravings.

This year, we’re going to DRINK MORE WATER! The body is made up of 2/3 water. Buy yourself a hot looking water bottle and keep filling it up! Consume 8 glasses of water to help boost your metabolism and rid your body of toxins.

This year, we’re going to EAT MORE FATS! Healthy fats of course.. Our body needs fats to function properly. Incorporating healthy fats in your program will boost energy, assist in absorbing more vitamins and minerals, and create a feeling of satiety! Your skin and hair will look amazing too!

This year, we’re going to EAT MORE COMPLEX CARBS!  Carbs are your  body’s essential and primary source of fuel. Carbs also contain important vitamins and minerals and will help fill you up. In a recent article, I mentioned the link between mood swings and carb intake. Low carb diets were shown to elevate depression and anxiety in individuals, so stay calm by balancing your meals with some brown rice, sweet potatoes or even some whole grain oats.

This year, we’re going to GET OUR BODIES MOVING! I love my gym and the friends that I have met there especially my gym buddy Shaneek. She helps push and motivate me to stay on track and challenges me to try new exercises. If the gym is not for you, then that’s totally fine too. Try scouting a nearby scenic park and make a pact with a friend to have routine walks and while enjoying each other’s company. Why not purchase a few dumbells and a hula hoop and have fun at home. Your exercise options are endless! Health experts recommend 30 minutes of your day to be active, any more is even better!.. You’ll feel stronger, more confident and definitely healthier.

This year, we’re going to ENJOY OUR CHEAT DAYS!  aSince we’ll be effortlessly eating properly and exercising, our bodies will deserve a delicious CHEAT MEAL once a week. My cheat meal is usually on Saturday evenings when I indulge in a slice of thin crust pizza and a piece of creamy chocolate. After following your new healthy program, you’ll find that even cheating won’t feel the same. Instead of eating a whole slice of cake, you’ll consider sharing it with friends.

This year, we’re going to ENJOY OUR SLEEP! I love my bed! I can’t wait to slip in under the covers and rest my head on my memory foam pillow. Getting the proper beauty sleep can help lower cortisol levels and prevent weight gain. Studies have shown lack of sleep increases appetite and fat storage. Resting properly can lead to better workouts leading to an overall healthier system.

This year, we’re going to ENJOY MORE JOKES! Laughing and having a great time can lead to a boost in your immune system, elevation of mood and decrease in cortisol levels to prevent weight gain. Next time you decide to go out, why not hit a comedy club. If you’re ordering a movie On Demand, try a funny movie and laugh it up!

This year, we’re going to ENJOY OUR PAMPERING TIME! Stress is a culprit for weight gain.. I know I experience many days of uncontrollable stress whether it’s from work or family. I have to do what I can to beat my mood through meditation, massages, hot baths, mood boosting foods or even some mood elevating herbs. 

This year, we’re going to ENJOY OUR LOVED ONES MORE! The gift of LOVE can bring so much joy to one’s life. Make a point to spend more time with your family, friends and people you love the most this year. Studies show that affection can counteract the harmful effects that stress can cause on the body.

So, if you’re ready to finally transform and love your life.. then let’s make a promise together today and patiently move towards a healthier and fitter you.

You deserve to Love Your Life this year!

Love,

Ghada

Do you remember when coconut oil was labeled as a dangerous saturated fat that caused heart problems?

I do. And the reason why I remember it, is because I was so sad knowing that this delicious perfect coconut fruit was bad for me.

Well, those claims were revealed to be false!

During the beginning stages of my weight loss journey, I was continuously searching for female role models to learn a thing or two from. One woman that caught my attention was Jennifer Nicole Lee.

Jennifer once weighed in over 200 lbs after giving birth to her two sons. Like many over weight individuals, she was fed up and decided to take action. For motivation, Jennifer Nicole Lee entered a bikini contest hoping to get in shape by that date. And she did. Not only did she compete, by she also took home the medal for Miss Bikini USA.

Being attracted to her story and her amazing post baby physique I had to look her up. I found that she had numerous fitness videos and offered many weight loss tips. One of the tips that stood out was: consume coconut oil and lose the weight.

What? Coconut oil?

I was very hesitant in believing this skinny chick, in fear that I might gain weight from this fatty oil!

Before jumping to any conclusions, I felt that coconut deserved a fair chance.

After a few hours of investigating, I was convinced that coconut oil was going to be added to my daily menu.

Even though coconut oil is classified as a saturated fat, it is also a Medium Chain Fatty Acid.

What does this mean? Unlike hydrogenated oils like margarine and shortening, coconut oil is quickly metabolized in the body and used for energy. This makes coconut oil a GOOD FAT similar to fish oil.

Coconut oil does not convert into cholesterol or body fat.

Here’s an interesting story I found: A group of farmers were on a mission to fatten up their pigs by feeding them corn, soybeans and coconut oil. They assumed that coconut oil’s saturated fats would do the trick. Wrong! The pigs that were fed coconut oil were much leaner than the others that fed on soybeans and corn.

Another study showed that Medium Chain Fatty Acids did not interfere with thyroid functions leading to an increase in the metabolic rate and weight loss results. Weight loss was achieved as long as the individual stayed within the calorie range.

Our bodies are made to consume fats to function properly and efficiently. You’ve heard it over and over. GOOD FATS IN, BAD FATS OUT.

So bring in the good fats like coconut, hemp, olive and fish oil, and ELIMINATE hydrogenated oils like corn and soy.

Click here to watch the famous Dr. Mercola explain more about the amazing benefits of coconut oil.

At the start of adopting a healthy lifestyle, you may find it to be very challenging. By surrounding yourself with a perfect support system of family and friends, you will find it mush easier to continue on your health path.

Here are some suggestions to creating a helpful environment:

When you have decided to begin the Love Your Life Program, you should sit with friends and family and explain why you have chosen to do so.

Ask that they support you by continuously motivating you and not exposing you to tempting situations and foods that may cause you to veer off track.

When I started my program, the most supportive family member was my little brother Yousef. Even though he was busy working at the local gym and following an intense body building regimen, he always made himself available if I had any questions regarding fitness and nutrition.

My mom on the other hand was the worst! She kept accusing me of having an eating disorder and tempting me with her food. Since her cooking is beyond amazing, it was so hard to resist. I finally had to boycott her food because most of it was not diet friendly.

After a few rants and raves, she finally accepted my program and started to cater to my health needs. Instead of frying, she steamed, grilled and baked my foods. But, you can definitely find me at my mom’s for my cheat meals!

Ask your family and friends to be brutally honest and show tough love if they see that you are going back to old habits. Yousef always gave me a look along with a lecture if he saw me going for my mom’s rice pudding. Thanks Yousef!

One of the best support systems you can have is by partnering up with a friend that shares similar goals in fitness and eating. Make that person your new weight loss coach, gym buddy and great friend.

Since joining the gym a few years back, I have met a few motivational individuals that helped push me everyday. One of my favorite friends and main support system is Shaneek AKA Miss Murder.

Shaneek and I met in the locker room one day as I invaded her space. She seemed very reserved and never spoke a word. There was something about her that intrigued me. She was a a beautiful African American woman with short pixie hair, and her sculpted body was covered in tattoos. After forcing her to talk to me, I found out that she was in her 30′s and was a mother of three. Her body was sick!

OMG! She was my new gym BFF! Our chemistry was amazing and we naturally designated each other as gym buddies. Through promises and verbal agreements, we are steps closer to our health and physical goals day at a time.

Here are some of our gym buddy rules:

* We have agreed to communicate daily via text messaging, phone calls, emails and in person

* We have agreed to email each other our daily meal plans every morning. This allows us to analyze each other’s menu and adjust any items if we don’t see them fitting.

* We have agreed to share any findings on the latest health studies and supplements.

* We have agreed to meet 3 times a week at the gym. We begin our workouts early and meet up in the locker room to discuss how we felt about that workout.

* We have agreed to be supportive and not critical of one another. Instead of putting the other person down for not showing up to the gym, find out the reason behind their absence and positively remind them of their goal.

* We have agreed that we are not only gym buddies, but also great friends. We are comfortable discussing all personal topics and sharing our worlds to one another. We are there for each other through thick and thin.

If it wasn’t for Shaneek, I honestly can say that I wouldn’t have tried as hard or worked out as long. I would have eventually reached my goals, but I would not have approached them as fast.

So your mission is to find a gym buddy and speed up your program!If you have already have a  gym buddy, please post your story for everyone to read.

Stay motivated!

I have gained the reputation from my friends and family of being a dining Diva, but I prefer to call myself the "Dining Princess".

I almost always create my own menu when dining out. I truly am very sweet and never "demand" things from my waiters. I simply explain my situation and ask nicely.

I have come such a long way with my body and I refuse to let a night out with friends throw me off track. My friends may tease me and pressure me to indulge in fried appetizers and double chocolate dessert, but one slip up may lead to more and more.

Plus, after a few drinks no one is really paying attention to my plate.

So take a walk with me as I describe an evening out with a Dining Princess.

Before arriving at the restaurant, I have already checked out the online menu (if available) and decided on what I will be eating that night. I also try to sneak in an apple or protein shake 30 minutes before my arrival,to prevent me from binging.

I always like to make a promise before I arrive.

 "I promise that I will only order the grilled chicken and veggies, and pass on the chocolate dessert!"

Promises keep me on track.

. H2O is always my choice of drink and I always try to down one glass before my meal arrives.

When reviewing the menu, I always browse through the soups, appetizers and salads first, then the entrees.

· Soup is always filling, but may contain a lot of sodium. I opt for broth-based, vegetable filled soups and pass on creamy calorie packed soups and purees.

· Appetizers are great because the portions are perfect and you can pick a few as your meal. Shrimp cocktails and chicken skewers are always yummy.

. Salads are always great and nutritious if made simple. Dressing should always be asked to be on the side. Avoid fancy salads that contain nuts, tortillas, fruit etc. They have too many hidden calories and usually come in large portions.Â

· Entrees are always tempting! If I do choose and entree, I’ll fill up on a salad before. Almost all my dining outs are during the evening so my choices always consist of a lean meat such as chicken and fish, and a generous side of grilled or steamed vegetables. If my entree comes with a starch such as mashed potatoes, I nicely ask my waiter to remove them and add extra vegetables. If I was having lunch, I may go for a small baked white or sweet potato, or brown rice.

· Desserts are allowed in moderation! I believe that you should enjoy your life, and a little bit of sweetness is not so bad. At the end of the day, the total number of calories is what matters. I almost never get dessert, but if I’m out to an amazing restaurant that is known for their homemade tiramisu then I will indulge in a few bites.

I always offer to share my dessert with the dinner party to avoid temptation of eating it all up.

Don’t forget to ask if they can create a fruit plate for you. This is a great alternative to take care of your sweet tooth.

Try a warm beverage after your meal to help seal your sweet cravings, and soothe your belly!

A hot cup of green tea will soothe your belly and keep your cravings at bay.

Chewing a piece of gum right after also takes care of my sweet tooth. I always have a pack of Orbit gum in my purse. It’s piercing peppermint flavor works very well in suppressing my appetite. Nothing tastes good after brushing your teeth.

As long as you are smiling and stay sweet, I promise your waiter will cater to your health needs. Please do not be a diva.

I know there are lots of dining princesses out there!

I would love to hear how you have created your own menu while dining out.

Love,

Ghada