Before running down a list of “Natural” Sweeteners, I want to remind you that regardless of the form of sugar that you consume, any sweetener in excess will cause havoc to your body. Excess sugar converts to glucose and can cause inflammation, oxidative stress, weight gain and even less elastic skin.

I am definitely guilty of having a sweet tooth, but after learning about the harmful effects of excess sugar, I have learned to keep myself in check.

Let’s check out a few of my favorite natural sweeteners that are less processes and least detrimental to your health: Use sparingly

Raw Honey: Oh the wonders of honey. This is truly my top pick for a sweetener. Packed with vitamins and minerals, this gooey sweetener is also low-glycemic and has shown to have plenty of health benefits. Not to mention, it’s a great energy booster for my workouts. Read more

Stevia: 0 calorie sweetener found in the south american plant, rebiana. Stevia has very little effect on blood sugar. Caution, this sweetener is too sweet. 1 teaspoon = 1 cup of sugar in sweetness. That’s nuts.

Agave Nectar: Extracted from the Agave plant, this sweetener is classified as low glycemic (meaning it absorbs slower in the body). Agave is much sweeter than sugar, so you don’t need to use as much. 60 cals per tablespoon.

Xylitol: I first noticed this in Japanese chewing gum and then started to see it more and more. Xylitol is a naturally occurring sugar substitute found in some fruits and veggies. This is considered a sugar alcohol. The reason I like this sweetener is because it has very little effect on blood sugar and has been shown to promote teeth health, boost the immune system and prevent ear infections. Wow. Xylitol has 1/3 fewer calories than sugar.

Other natural sweeteners include barley malt syrup, blackstrap molasses, date sugar,brown rice syrup and more.

No matter what sweetener you choose to dress your food with, just make sure it’s in moderation.

Stay sweet!

 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 love this recipe for so many reasons! It’s low in carbs, low in fat, high in protein and full of flavor!

Ingredients:

• A squirt or two of Honey
• A dash of freshly grated ginger
• a little bit of Low sodium soy sauce
• a nice piece of delicious Tilapia
• a dash of Salt n Peppa

Preparation:

Mix the honey, soy sauce and grated ginger together. Salt n Peppa the Tilapia and lay in oven dish. Pour your honey, soy, ginger mixture on top.

Set oven on 500 degrees and bake your concoction for 10 minutes.

It will taste so good, that you’ll want to book a ticket to China!

Get fancy and serve this dish on a bed of sauteed buk choy or spinach along side a cup of nutty whole grain rice.

Impress your date by serving this meal on beautiful Asian dishes and uses chopsticks instead of your fork.

For another delicious and simple recipe, refer back to my Chicken Soup!

Love,

Ghada

 Everyone has their preferred pre workout snack, and mine was a simple protein shake. But a few weeks ago, my protein shake did not sit so well with me. I guess it felt too heavy right after waking up, so I was forced to try something else.

I looked around the kitchen to find a simple carb that will supply enough energy to sustain me through an intense workout.

I noticed there was some organic honey on the counter and decided to go for it since I was running out of time. So, I mixed a tablespoon with some cinnamon and creatine and headed off to the gym. Surprisingly, my stomach felt calm and my body was enjoying it, so I continued with the same concoction for the rest of the week.

The conclusion was that honey was my perfect pre-workout supplement. 

I couldn’t wait to look it up and see if there was any validity to what I was experiencing. And there was!

Dr. Richard Kreider of the University of Memphis Exercise and Sport Nutrition Laboratory, conducted various studies that revealed honey’s amazing fitness benefits.

One of the studies compared honey’s effects to other carbohydrate gels. Honey showed to be just as good or better than those industry sport gels!

As a pre-workout snack, honey can increase power, speed and endurance. Honey acted as a time-released carb source that did not create a sugar spike and crash. It’s low glycemic index, sustained blood sugar for up to 2 hours after a workout.

As a post-workout supplement, honey mixed with protein was shown to be great and effective for refueling and recovering the muscles.

According to a study conducted by the University of California, honey contains as many antioxidants as spinach, apples, oranges and strawberries. WOW. 

Another study showed that eating 1-2 tbsp before bedtime can improve sleep.

Here are just a few more of honey’s nutritional benefits:

• Infused with vitamins & minerals
• Contains Amino Acids
• Speeds wound healing
• Contains Anti-inflammatory properties
• Acts as a hydratng skin treatment
• Contains Enzymes and friendly bacteria to aid in digestion
• Tastes Yummy!

If you’re looking for a natural energy booster full of vitamins, minerals and antioxidants, or just looking for better zzzz’s tonight, then why not give honey a try. 

I look forward to hearing your thoughts!

People always ask me “aren’t you bored eating the same thing everyday?” My answer is no, because there are endless options of delicious foods and snacks to choose from.

Here are just a few of my favorite snacks! (Notice how my snacks are well balanced, filled with protein, carbs & fat).

1. FAGE Total 0% Greek Yogurt & frozen blue berries. This is my dessert! Zero fat and packed with protein, FAGE Yogurt is unbelievably thick and creamy. Mix it with a cup of frozen blue berries and never crave ice cream again.