That’s too funny! My love and I recently had an hour conversation about our favorite childhood cereals. Even though I was a Palestinian born and raised in Kuwait, and he was a Greek/Italian born and raised in Pennsylvania, it was interesting how we shared the same taste for certain brands. We’re soul mates!

I can’t believe I’m confessing to eating this junk, but I loved the original Frosted Flakes with Tony the Tiger on the box, Rice Crispies (with a few teaspoons of sugar), Cinnamon Toast Crunch, Honey Smacks (we called it Frog cereal)Cocoa Pebbles, Apple Jacks, Trix (silly rabbit), Fruit loops!Cookie Crisp and others. Ha ha ha.. Can you believe I tasted all that! It’s ok, that was the past and this is the Now.

Oh… and the best part… wait for it….

The left over milk! Yes! The milk left over after every cereal was eaten, was so sweet and delicious. I wished they made Frosted Flakes milk. The mission was also to find the largest bowl and fill it up! Cereal and an episode of the Thundercasts was a good ol’ time. Cheetara’s character was my favorite! 

Enough with high fructose corn syrup cereals, let’s get to this new study.

The University of Texas recently led a study to see how normal every day foods compared to sports drinks affected the body post exercise. The scientists paid close attention to how the foods replenished glycogen in muscles and protein synthesis.

Their study concluded that for the average and moderate exercising individual, a bowl of whole grain cereal with some milk showed to replenish muscle glycogen just as good as an expensive protein drink.

Personally, I am a gym rat who loves to run and lift heavy weights so a bowl of cereal may not cut it for me unless I added a scoop of protein to it. But like the study stated, if you’re the average athlete then save some money by running home a fixing yourself a bowl of cereal.

Please avoid sugary, high fructose corn syrup filled cereals like the ones I mentioned in the beginning of the post.

Check out a few of my favorites:

 Nature’s Path: Optimum Zen, Ezekiel Almond and Old Wessex 5 Grain Cereal are some of my favorites. Remember, just because it’s “healthy”, please watch your portions because the calories can add up with a simple bowl of cereal and milk.

Try alternating days and have a nutritious shake in between. Check out my Green Monster Shake by clicking here.

I recently read a great article in Dermascope (skin care Industry Magazine) that talked about the link between the shapes of food and the correlation of its benefits. 

For example: Avocadoes, Eggplants and pears resemble a woman’s womb and organs. Is it coincidence that these fruits and veggies aid in fighting against cervical cancer, balancing hormones and shedding unwanted baby weight! … impressive.. Avocados take 9 months to fully blossom, similar to 9 month pregnancy term. 

Kidney beans look like what?…. that’s right! Kidneys.  Beans have been found to help aid in healing and maintain that organ.

Walnuts truly look like a mini version of the  brain. From the similar crinkles and two halves, to the hard exterior that protects them. Walnuts contain essential fatty acids that are beneficial for brain function and aids in developing more than three dozen neurotransmitters..

 Picture yourself slicing a large carrot. What does that slice look like? Yes! an Eye!.. wow! Studies have shown that carrots …

Stalks of Celery, Bok Choy, and Rhubarb look like bones and once again, they have been found to be beneficial in bone health. 23% of these veggies and bones are sodium. When are body depletes sodium, it is stripped from our bones.

This one is great!

Did you know that figs are filled with little seeds and grow in “2″?  Figs are know to increase sperm count in males. 

 Grapes hand in a cluster shaped like a heart. We can’t stop hearing about Reservatrol and the healthy heart and blood benefits that it provides…

Olives are linked to promoting healthy ovaries.. wow! olives do look like ovaries!

Onion and Garlic bulbs are said to look like the cells in our body. These two have been shown as great in eliminating waste and free radicals from our body.

Oranges, Grapefruits and others from the citrus family look like…. help me out fellas… that’s right! Boobies! These fruits help the movement of the lymph in and out of the breasts

Sweet potatoes have a pancreas like shape and since it’s a low glycemic food, it is great for diabetics and controlling blood sugar.

I love this one! A tomato is blood red and has four chambers. Our heart is red and also has four chambers. Tomatoes contain lycopene that has been shown to boost blood and heart health.

After reading this information, I will definitely appreciate the intricate designs, shapes and colors of every fruit and vegetable, and pay more attention to what its trying to tell me.

Whoever created this amazing world; What a perfect design!

Love,

Ghada

Ok, so it’s really Kaki not Kaka.. but my dad always called it that so it stays that way at my house.

Don’t laugh, but doesn’t my dad (right) look like Saddam Hussein?

Growing up in Kuwait, I was so lucky to have been  exposed to an abundance of fruits from all around the world.

I was also blessed to have parents that were well-traveled and shared the  passion of cooking. My father had one of the most well-known restaurants that served the best Middle Eastern desserts and fresh juices.

I have listed a few of my favorite exotic fruits that you can also find at your local US. grocery store. If you don’t find them there, try an international market or go online. I promise you’ll thank me! 

Japanese Kaki or Persimmon fruit: Oh my! I can’t even find the right words to describe the taste of sweet, honey-like orange-colored fruit. These are best eaten when ripe and soft. The softer they feel, the sweeter they taste.

 This fruit contains rich contents of fibers,  vitamins A and C. This fruit was found superior than apples because it contains higher amounts of dietary fibers, phenols, epicatechin, gallic and p-coumaric acids, and some minerals.

Fresh figs or Anjeer:

Most people have tasted figs in dried form or in processed Fig Newton’s. After you taste this fruit in its raw and fresh state, you’ll hesitate to eat it dry again.

Figs look like little soft onions and can come in green or purple. Purple ones are much sweeter, but they’re both delicious.

 Figs have many benefits! Figs contain vitamin A, vitamin B1, vitamin B2, calcium, iron, phosphorus, manganese, sodium, potassium and chlorine. They even contain Omega 3 & 6 fatty acids! Figs have been found to be beneficial for weight loss, sexual enhancement, proper bowel movements, diabetes, asthma and more!

Sweet Sop , Custard or Sugar Apple:

I think I spent over an hour on the phone the other day trying to find this fruit online. First I had to figure out the English name for it, since I only knew it in Arabic “Ishta” which means custard. As you can see from the title, one of its names is “Custard Apple”. Yay! I found a place that grew them, but since they were not in season I couldn’t purchase any.

When perfectly ripened, this amazing fruit can be easily broken open. To eat it, simply bite into the white meat of the fruit. It really tastes like custard! It’s sooo good that I can’t wait till it’s in season again. As you can see from the picture, the fruit contains little black seeds so just spit them out unless you feel the urge to swallow them. They’ll eventually come out the other end.  

Custard Apples are well-balanced fruits containing protein, fiber, minerals, vitamins and very little fat. They are also an excellent source of Vitamin C, Vitamin B6 & B2, magnesium and potassium.

Guava:

Mmmmmm…. I always love me some Guava! You can always find Guava juice in the Mexican Food section of your grocery store, but if you can taste them ripe and fresh then consider yourself in heaven.

Guavas look almost like pears. Some may come in a green, pale yellow or maroon color. You can bite into them like any fruit, but unlike apples and pears, this fruit is very soft and juicy similar to a soft peach texture. When you bite into the Guava, you will notice little seeds. They’re not obnoxious seeds, so feel free to swallow them.

Guavas are rich in vitamins A, B & C, proteins and minerals. Free of cholesterol and high in fiber, this fruit is great for appetite control and weight management. Guavas are superior over citrus fruits when it comes to its high Vitamin C content. Guavas were also shown to improve oral health.

Yellow dates:

You always see dried brown dates at the supermarket, but you rarely see the yellow ones. Yellow dates are the pre-ripened stage. They’re firmer and less sweet. I can go for both, but fresh yellow dates are my favorite!

(I can hear my brother #2 Khalid saying “everything is your favorite”… Ha ha.. so true! I love it all!)

Dates are high in iron, potassium, calcium, folate, vitamin A & B1, B2, B3 vitamins and other beneficial minerals. Dates contain 2-3 times the fiber of green broccoli and studies have shown that they are slow in releasing energy so that means that they’re great pre-workout!

Many dieticians voted dates as the BEST food for women especially new mothers who are breast feeding. Dates can help with post mommy depression and enrich breast milk that leads to healthier baby.

The world offers us infinite selections of fruits, veggies and wonders so try to taste as much of life as possible.

If you’ve never tasted the mentioned fruit above, I can’t wait for you to try them! If you have, then please do share.

Can you suggest some other exotic fruits for us to try?

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

Since starting the Love Your Life Program, I have influenced so many people along the way including my coworkers. I have earned the title of “Food Nazi” and banned processed junk food from entering my office. Dessert is only allowed during birthdays or celebrations, but even then I rarely participate.

Work environments can be hazardous to your program if you are not cautious.

Corporate office buildings are very accommodating with restaurants and vending machines filled with inexpensive sugary snacks and sodas.

Similar to many, our kitchen used to be stocked with bagels, brownies and other forms of dessert to compliment a morning cup of coffee.  Not to mention, there was always a large candy bowl welcoming our guests.

Those days are long gone!

I, the Food Nazi transformed our office into a healthy one! My weight loss achievements and healthy pre-packed meals became contagious. Slowly, everyone started to follow in my footsteps.

Our marketing girl replaced her chocolate cake with cottage cheese and frozen blueberries, and our receptionist joined Weight Watchers and a boot camp class.  We all kept each other in line, but I was the toughest of the Food Nazis.

If you currently work in an environment that is hazardous to your waist line, then I suggest that you start making some changes to create a healthier one.

Here are some helpful suggestions to staying healthy at work:

Always keep a water bottle at your desk:  My glass 20 oz  bottle gets filled around 6 times during my work day. Drinking water hydrates me, flushes me out and keeps my satiety in check.

Pre-pack your meals: I dedicate my Sundays to prepare most of my meals for the work week. I usually bake some chicken and fish, steam my veggies and boil a pot of brown rice. Everything takes me less than two hours to prep, cook and store in containers. Prepping my meals saves me so much time during the week and allows me more free time to engage in other fun activities.

Enjoy a 30 minute break away from your  computer: If it’s a sunny day, then lunch is almost always served outside. Why not get some vitamins from my food and the sun! If it’s raining, then I’ll sit by the window and watch. Rain is beautiful and relaxing and by eating slower, I can gauge my hunger level to prevent me from overeating.

Stock your kitchen with healthy snacks: Yogurt,  protein shakes, veggie slices, fruits and nuts can always be found in the kitchen fridge. But, I only stock enough for a few days. If you stock more, you’ll be tempted to finish off the whole week’s supply. Click here if you need some delicious snack ideas.

Exercise and get away from your desk: I try to rock my  heels to work so I can get a workout walking back and forth to the bathroom. I also like to take a sprint down and up a few flight of stairs before lunch time to get my heart pumping.

Drink some Green or Herbal Tea: Drinking a hot cup of tea after my lunch always soothes my belly and seals any false craving that I have. Not to mention the great nutritional benefits that it contains.

If you are already a Food Nazi at work, then I would love to hear how you keep order. Do you give the evil eye? Or do you simply snatch their bag of chips and slam dunk it in the trash can?

Nutrition and exercise go hand in hand. What you eat before and after will determine the endurance you have during your workout and how well your muscles will recover after.

My favorite workouts involve heavy lifting which leads to tearing of the muscles. In order to help recover and build my muscles, I must fuel my lean machine with the appropriate nutrients.

After an intense workout, I have a 90 minute window for refueling. Optimum fueling involves a generous amount of quality protein and quality carbs. 

I don’t know how I came up with this post-workout concoction but I love it! 

This is my Pumpkin, protein, oatmeal power pie!

TRY IT NOW!

1 scoop of protein 20g +

1/2 cup oatmeal

1/2 cup water

1/4 cup egg whites

1/4 cup pumpkin

1 tbsp coconut oil

1 tbsp cinnamon

1 tbsp sweetner (honey, splenda, stevia)

1 tbsp flaxseed

Mix all ingredients and Zap it in the microwave for 6 min. You now have a post workout dessert!

Feel free to jazz it up with other nutritious toppings like fruits, nuts, hemp seeds, bee pollen or shredded coconut.

This concoction is great as your post workout meal, but eliminate some ingredients to make it lower in calories for non-workout days.

Let me know if you try it. I would love to hear your thoughts.

Love,

Ghada