Go ahead!

Pick a restaurant, any restaurant! I double dare you that I can find something figure friendly and delicious to eat.

In today’s post, I’m going to list a few types of commonly eaten cuisines, some of the not so figure friendly choices that are popular, then give you a few healthier options to order instead.

On a cheat day, the less healthier items sure are delicioso, but eating like this everyday will surely pack on the pounds.

Ready to chow down with me?

Let’s do Mexican!

NOT SO FIGURE FRIENDLY FOOD ITEMS: When dining Mexican, most people might order a Quesadilla with lots of cheese, fried chamichangas, overly stuffed burritos with guac and chips, or even a side of refried beans. Oh, and let’s not forget a bottle of Mexican DOS EQUIS XX.

FIGURE FRIENDLY ITEMS: When dining mexican, I love ordering healthier items like a refreshing seafood ceviche dressed in lime with low fat crackers (see image), chicken tortilla soup minus the fried tortilla strips and sour cream, a side of black beans and rice, fresh tomato salsa to mix with a little guac since avocados are calorie dense, and some grilled chicken, fish or shrimp fajitas with corn tortillas (less fat than flour tortillas).

Let’s do Chinese!

NOT SO FIGURE FRIENDLY FOOD ITEMS: Before I learned about “calories”, my favorite item was …. yup…. General Tso’s Chicken! OMG… did you know that one serving of that stuff is over 1000 calories! Other calorie loaded items include fried egg rolls, fried rice, and sweet & sour chicken.

FIGURE FRIENDLY ITEMS: Believe it or not, I get Chinese take out all the time. I always order steamed chicken and vegetables with garlic sauce on the side. Other figure friendly items include steamed dumplings, wonton soup (see image), vegetable soup, steamed rice and even some chicken on a stick.

Let’s do Italian!

NOT SO FIGURE FRIENDLY FOOD ITEMS: Some of the most popular ordered items are fried calamari, linguine with creamy alfredo, fried chicken parmesan with carb-loaded pasta, garlic bread and even a decadent ricotta-filled canolli.

FIGURE FRIENDLY ITEMS. I love Italian! You’ll always find something healthy on my plate when I’m dining Italian. Instead of fried, I ask for grilled calamari sauteed in some olive oil and garlic with a side of broccoli rabe or steamed mussels in light white wine sauce (see image). If I’m craving pasta, then I’ll order a light pasta primavera (tomatoes and veggies). Chicken or veal marsala with mushrooms are always great light choices, and for dessert, I love me some cappuccino with skim milk and zero calorie sweetener.

Let’s do late night Diners!

NOT SO FIGURE FRIENDLY FOOD ITEMS: After a long fun night at a concert or club, you and your friends decide to head to a diner to keep the party going. Diners are known to serve huge portions and lots of grease if you order the wrong item. Popular late night choices range from breakfast foods like scrambled eggs, greasy sausage, homefries and buttered toast, to fast and easy fried foods like chicken wings, cheese burgers and loaded fries, and let’s not forget that thick milkshake…….

FIGURE FRIENDLY ITEMS: Diners offer hundreds of items on their giant 10 page menu. When I find myself sitting at a diner at 2 am, I usually order  a veggie omelette minus the homefries and meat. I also ask my waiter to use very little or no oil (dry). Other healthy options include grilled chicken salads, cottage cheese and fruits, oatmeal and raisins, or even a turkey burger minus half the bun. Soups are also great if they’re broth-based like chicken soup or hearty vegetable.

Regardless of where you dine, I promise there are more than a few healthy and delicious items to choose from.

If you’re still stumped on what to order at your regular eating spots, then email me and I’ll try to help you out!

Click here for more great tips on making better dining choices.

I can’t believe another year has flown by and boy was this one so action packed!

Somehow I managed to juggle a full time 9-5 job, workout with my trainer Lisa, continue running smallworld beauty blog, launch 6 new products, travel around the world and still keep my sanity!

This year also brought on a few yucky moments, but since I don’t like wasting time on negative topics, I decided to push them aside in my memory and keep it moving.

NOW…. I’m all revved up and ready to start another eventful Year!

Of course, every New Year spark New Resolutions, so I took some time to think about my new goals and the action plan to make it happen.

Check out a few of the Goals I set for 2010:

• Get organized… From my bedroom to my work desk, it has been nothing but clutter and mess! My space resemble a bad day in Baghdad! This year, I promised to keep it neat and tidy in every corner of my life. In order to make this happen, I have already purchased a cute desk, book cases, cleaning supplies, painted my new office walls a warm lavender to match the colors of smallworld beauty and threw out anything that was taking up space! Let’s say I had over 5 trash bags worth of unnecessary clutter… Oops
• Have more fun… I always try to have a good ol’ time, but this year I will be forcing myself to engage in even more fun! Work and life can become so time consuming and overwhelming, and the next thing you know.. a year or even years have passed you by. This year, I’m “scheduling” fun time. I will be crashing your parties, taking more personal off work days and meeting more new friends..Sounds like fun already!
• Dress it up… This resolution is going to be a little more tough for me, but I’m going to give it my best. This year, I’m going to reduced the number of times I slip on my T-shirt and jeans, and step it up by wearing cuter girlier outfits and sexy uncomfortable heels. Feeling and looking good leads to a boost in confidence and better work ethic.. and I’m all for that! Oh! And I’ll work on applying a little more makeup and maybe some shiny lip gloss.. oh yeah!!
• More alone time… This year, I’m booking more deep tissue massages, reading more books and spending more time on my couch watching mindless TV like the Jersey Shore (yes, it’s a guilty pleasure). Personal time is just important as Party Time!
• Send out more Thank you’s! This year has been nuts for me (in a good way) and I just wanted to apologize to all my friends and loved ones for being a little M.I.A. Please know that I think of you constantly and always love you. I have already bought cheesy “Thank you” cards and expect them at your door step! OH… and you’ll be getting a few “drunk and dial” texts.. lol

Of course I have and endless list of resolutions, but I’ll only torture you with a few.

Now it’s your turn to list yours! Leave a comment with your goal and the action that you’re taking to make it happen.

Before I end this post, I wanted to thank you all for all your support and following and pushing me to keep on writing and delivering.

Here’s the Biggest Kiss Ever!

Thanksgiving dinner always ends up with a bunch of leftover white turkey meat. Instead of eating the same ol’ turkey carvers all week, I like to transform the bland meat into a delicious, flavorful turkey salad.

Check out my yummy recipe for lean turkey, cranberry & walnut salad!

Ingredients:

• a bunch of white turkey leftover meat (2-3 cups)
• 2 x finely chopped celery stalks
• 1/2 cup dried cranberries
• 1 oz chopped walnuts
• 1-2 tbsp low fat mayo/ miracle whip
• dash of salt n peppa
• dash of garlic powder

Preparation:

• Shred your turkey meat to your liking.. I love chunks!
• mix all ingredients in a bowl
• store in fridge for a hour before serving

Scoop this delicious concoction on to whole grain bread or right on to a bed of greens. If you’re in the mood to cook some more, then try a yummy sandwich with a warm cup of butternut squash soup!

click here for that recipe.

Did you know that 7 out of 10 women in the US from the ages of 18-45 are on the pill?

Reasons for being on the pill can be to prevent pregnancy or even treat mild acne and hormone issues. Regardless of the reason, research shows that being on this pill may hinder a woman’s ability to build and maintain muscle mass.

The department of Health and Kinesiology at the University of Texas A&M conducted a study on the effects of birth control on muscle mass.

The study involved 2 groups of women ages 18 to 31. The first group was on contraceptives and the other was not. Both groups were assigned to 10 weeks of controlled resistance training and fed 30 % more protein than the recommended daily allowance (RDA).

You’ll be shocked to what the results revealed!

The group of women that were contraceptive-free, gained 60% more muscle mass than the group of women on them. Ouch! The professors at the University were just as shocked to the difference in muscle mass between the two groups. Their explanation was that the contraceptives blocked anabolic hormones that play a key role in muscle development.

So if you’re a professional female athlete looking to achieve the highest level of muscle gain and performance, you might want to reconsider popping contraceptives.

Sometimes the best tasting dishes happen by accident. When I started my healthy eating, I replaced my salt with lemon juice and dressed everything with it. One day, I drenched some grilled chicken and potatoes with so much lemon juice to test the taste. It was delicious!

Make this citrus infused roast for your love and make him think you’re the ultimate chef.

Ingredients

• 6 boneless chicken breasts or a whole cut up chicken
• 3 yellow onions
• 5 Gold potatoes sliced
• 1 cup Lemon Juice
• 1 can chickpeas (optional)
• 1 tbsp minced garlic
• 1/4 cup olive oil
• Salt n Peppa
• Italian seasoning

Preparation: So Easy!

• Preheat oven at 375 degrees
• cut up onions
• slice up potatoes
• open can of chickpeas
• Throw chopped onions, chickpeas, sliced potatoes, chicken in roasting pan or tin
• drizzle olive oil on top, throw in minced garlic, season with salt n peppa and italian seasoning and pour in the lemon juice
• Using your hands, mix all ingredients together
• Roast for 45 minutes

Your house is going to smell like chicken heaven! Serve this tangy chicken and potatoes with a side of steamed spinach or sprinkle some roasted almonds on top.

Let me know how it goes!

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!

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!

Keep a Journal and double your weight loss!

A study conducted by the Kaiser Permanent Health Research Center revealed amazing results when volunteers were asked to maintain a food journal.

The study involved 1700 overweight individuals who were asked to follow a healthy diet.

• The individuals who did not keep a food journal lost an average of 9 lbs.
• The individuals who kept a journal (6 or more records per week) lost an average of 20 lbs.

The study concludes that by keeping a food journal and tracking your meals, you can double your weight loss efforts!

I have been keeping a food and exercise journal since I started the Love your Life Program, and I would recommend it to anyone who is looking to lose weight or just maintain a healthy lifestyle.

Tracking foods has its many benefits:

• I find that I am able to control my portions better
• I make better food choices when I have to plan my day/week
• It keeps me from going over my calorie range
• It motivates me to stick to my overall program and continue pushing to reach my goal

By having a food and exercise journal, I can also pay attention to how certain foods make me feel. For example, having eggs and oatmeal in the morning fill me up longer than if I just eat some fruit.  The combination of protein and complex carbs take longer to digest and gives me a feeling of satiety hours after.

Every once in a while, I like to evaluate my food journal and see if I can add or subtract foods, or tweek my portions size. Be careful not to become obsessed! I have been there.

You may purchase a food journal from any bookstore, or use online tracking systems instead.

Since I am always on the internet, I prefer to keep an online food journal.

Here are a few sites that you will find helpful:

• DailyPlate.com
• Sparkpeople.com
• Calorieking.com
• Bodybuilding.com

The Love your Life program is intended to be so realistic that you can follow it for life. Breathe, relax, take it easy and enjoy the journey.

Remember, if you lose weight the healthy and patient way, you will be able to maintain it for life instead of gaining it all back.

Feel free to share a page of your journal if you already have one by posting it in the comments. We can all learn from one another.

Love,

Ghada

Protein

• Boneless, Skinless Chicken Breast
• Whole Chicken
• Tuna (water packed)
• Fish (salmon, sea bass, halibut)
• Sardines
• Shrimp
• Extra Lean Ground Beef (92-96%)
• Ground Turkey or Chicken
• Protein Powder (low carb)
• Egg Whites
• Eggs
• Turkey bacon

Complex Carbs

• Oatmeal (Old Fashioned or Quick Oats)
• Sweet Potatoes
• Potatoes
• Beans (pinto, black, kidney)
• Brown & Wild Rice
• Cream of Wheat
• Whole Grain Pasta
• Barley
• Kasha
• Quinoa
• Rye
• Spelt
• Wheat berries

Vegetables & Fibrous Carbs

• Alfalfa sprouts
• Artichoke
• Arugula
• Asparagus
• Eggplant
• Beansprouts
• Green beans
• Broccoli
• Cabbage
• Brussels sprouts
• Cauliflower
• Celery
• Chard
• Bok Choy
• Collard greens
• Cucumber
• Endive
• Green pepper
• Kale
• Kohlrabi
• Lettuce
• Mushrooms
• Mustard greens
• Okra
• Onions
• Garlic
• Sweet Pepper
• Beets
• String Beans
• Spinach
• Tomatoes
• Zucchini
• Lemons
• Limes
• Radish
• Turnip
• Snap peas
• Squash
• Pumpkin
• Jicama

Fruits:

· Apple

· Pear

· Orange

· Apricot

· Cherry

· Plum

· Peach

· Blackberry

· Raspberry

· Blueberry

· Kiwi

· Watermelon

· Cantaloupe

· Honeydew

· Rhubarb

· Strawberry

· Fig

· Date

· Grapefruit

· Guava

· Lychee

· Coconut

· Mango

· Papaya

· Pineapple

Healthy Fats

• Natural Style Peanut Butter
• Olive Oil
• Safflower Oil
• Almonds
• Mixed nuts
• Hemp seeds
• Flaxseeds
• Flaxseed Oil
• Canola Oil
• Coconut oil
• Avocados

 Dairy & Eggs

• Low fat milk
• Low fat string cheese
• Low-fat cottage cheese
• Low fat plain yogurt
• Hemp milk
• Low or Non-Fat Milk
• Eggs
• Egg whites

Beverages

• Water
• Coffee
• Tea

Condiments & Misc.

• Salt
• Black pepper
• Garlic powder
• Garlic salt
• Onion powder
• Parsley
• Oregano
• Basil
• Cilantro
• Chili powder
• Cayenne pepper
• Red pepper flakes
• Cinnamon
• Nutmeg
• Cloves
• Allspice
• Paprika
• Ginger
• Cumin
• Thyme
• Rosemary
• Dill
• Sage
• Celery salt
• Curry powder
• Lemon Juice
• All Natural Ketchup
• Mustard, yellow or spicy brown
• Low fat/ fat free Mayo or Cool Whip
• Balsamic Vinegar
• Salad dressing All Natural
• Low fat Butter or margarine
• Low fat Parmesan cheese
• Pickle relish
• Low sodium, Natural Steak sauce
• Natural Worcester sauce
• Low Sodium Soy Sauce
• Low Sodium Teriyaki Sauce
• Vinegar
• Honey
• Chili powder
• Sugar Free Maple Syrup
• Chili Paste
• Extracts (vanilla, almond, etc)
• Low Sodium beef or chicken broth
• Low Sodium Veg. broth
• Low Sodium Tomato Sauce
• Low Sodium Tomato Paste and Puree

1.  Enjoy eating 5-6 smaller meals instead of 3 big ones.
2. * Transform your body into a fat burning machine by feeding it every few hours and instead of starving it to avoid fat storage.

  2. Enjoy lean protein with every meal

 * Protein is an important building block for your body. Incorporating protein with your meals will help curb your appetite and assist in building and repairing muscle.

3. Enjoy lots of vegetables * Vegetables are full of essential vitamins, minerals, fiber and other important benefits. Vegetables are low in calories and contain so much water, helping you to feel full. 

4. Enjoy fresh fruits instead of sugary desserts

* 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.

5. Enjoy the fresh taste of H2O

* The body is made up of 2/3 water. Consume 8 glasses of water to help boost your metabolism and rid your body of toxins.

6. Enjoy healthy fats

* Your 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!

7. Enjoy your 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.

8. Enjoy your active body and what it can do.

* 30 minutes per day of moderate exercise will not only benefit you physically, but also mentally Feel stronger, more confident and sleep better.

9. Enjoy 1 cheat day per week

* Pick one day to reward yourself and body for your great discipline.

10. Enjoy your sleep.

* Get your beauty sleep to prevent gaining weight. Studies have shown lack of sleep increases appetite and fat storage. Lack of sleep will also interfere with the intensity of your workouts.