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.

 

 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!

Hi Smallworld Beauties!

Nutrition is a very important factor in the “Love Your Life” program. I have created a guide that can be easily applied to your lifestyle, and easy enough to maintain for life.

By following the “Love Your Life” nutrition plan, you will not only notice a boost of energy and self confidence, but you may also start noticing a reduction in your waistline. Everyone’s results will vary depending on their level of activity, and caloric intake versus output.

Before you start, you should take a minute to make a promise to yourself. Promise that will do the best you can to love your body and life because YOU deserve it. Promises will help motivate you to stay on track.

Did you make your promise? If yes, then you are ready to start!

The “Love your Life” program consists of 5-6 nutritious small meals instead of 3 enormous ones!

* Think of your new body as an engine that you must feed every few hours to keep it running at its best. By fueling your body this way, you will feel more energetic; feel less likely to binge on huge portions of food, and less likely for your body to store fat from excess calories.

 * A key to making this program work is planning and pre-packing your meals. I like to dedicate a few hours on Sunday to make most of my mini meals so that I don’t have to worry about taking time out of my busy work week. Pre-packing also prevents me from overeating and overspending. I also like to keep a journal of foods consumed and physical activity performed. 

* Here is a sample menu that you may follow. Feel free to customize it to better suit your taste buds. The times will vary depending on your schedule so feel do adjust your eating times and remember to allow 2-3 ½ hours between each little meal. 

Do refer back to the “Love Your Life” Grocery list if you need more ideas for fruits, veggies, protein, carbs and healthy fats.

Breakfast: 7 am EAT LIKE A QUEEN

* 1 serving of protein 3-5 oz 1 egg & 4 egg whites

* 1 serving of complex carbs ½ cup oatmeal

* 1 serving of healthy fat 1 tbsp olive oil

* 1 serving of fruit 1 cup frozen berries

* 1 serving of veggies 1 cup spinach

* 1 cup of tea/ coffee green tea w/stevia

* Midmorning Snack: 9:30 am

* 1 serving of protein 3-5 oz protein shake w/ water

* 1 serving of fruit or veggies 1 small apple

 

Lunch Noon

EAT LIKE A PRINCESS

* 1 serving of protein 3-5 oz grilled chicken

* 1 serving of complex carbs 1 cup brown rice

* 1-2 servings of Veggies 2 cups green beans

* 1 serving of hea0lthy fat ¼ medium avocado

* Afternoon Snack 3:00 pm

* 1 serving of protein 3-5 oz 2 tbsp hummus

* 1 serving of veggies 1 cup celery and carrot sticks

 

Dinner 6:30 pm

EAT LIKE A PEASANT

* 1 serving of protein 3-5 oz broiled salmon

* 1-2 servings of veggies 2 cups asparagus

* 1 serving of complex carbs 1 medium sweet potato

 

 Late night Snack (only if needed) 1 cup plain yogurt w/stevia

* 1 serving of protein 3-5 oz 2 slices turkey or protein shake

* 1 serving of veggies 1 cup broccoli

 

Here’s one more!

* Breakfast: 7 am EAT LIKE A QUEEN

* 1 serving of protein 3-5 oz 4 strips Turkey Bacon

* 1 serving of complex carbs 1 medium sweet potato

* 1 serving of healthy fat 1 tbsp coconut oil

* 1 serving of fruit 1 cup blueberries

* 1 serving of veggies (optional) 1 cup brocolli

* 1 cup of tea/ coffee green tea w/stevia

* Midmorning Snack: 9:30 am

* 1 serving of protein 1 oz almonds

* 1 serving of fruit or veggies 1 medium pear

* Lunch  Noon  EAT LIKE A PRINCESS

* 1 serving of protein 3-5 oz canned salmon

* 1 serving of complex carbs 1 cup Bulgur

* 1-2 servings of Veggies 2 cups asparagus

* 1 serving of hea0lthy fat 1tbsp flaxseed oil

* Afternoon Snack 3:00 pm

* 1 serving of protein low fat cottage cheese

* 1 serving of veggies 1 cup sweet red peppers

* Dinner 6:30 pm EAT LIKE A PEASANT

* 1 serving of protein 3-5 oz 1 turkey burger w/ low fat

* 1-2 servings of veggies 2 cups mixed vegetables

* 1 serving of complex carbs whole wheat bun

 

* Late night Snack (only if needed)

* 1 serving of protein protein shake w/ water

* 1 serving of veggies 1 cup snap peas

The “Love your Life” program is sweet and simple.

 

You will notice that your mini meals will feel bigger than they are and that you will not be as hungry the longer you remain on the program.  Do pay attention to the increase of energy and the desire to engage in more physical activity.

 

On the “Love your Life” program, you may enjoy a day of moderate cheating. For example, I have dedicated Saturday as my cheat day. I prefer to cheat during lunch so I can have time to burn off the extra calories by bedtime.

 

After a few months of being on this program, you will notice that your body craves excellence and that you may not want to cheat. If I do cheat, I usually indulge in baked potatoes, white pizza slices or homemade tiramasu.

 

Now that I have given you a few tips on how to customize your meals, grab your journal and start planning your new healthy life, filled with nutritious food. In addition to tracking food and exercise, try to pay attention to your emotions and mental health.

 

I’m so happy that you have agreed to give the “Love your Life” program a try, and I look forward to hearing about your progress!

 

Love,

Ghada