Beauty Rule # 6

Fats should be eaten moderately with protein (both animal and fat) but are okay to eat with carbohydrates. 

Even if you are eating a raw meal, it is best that you do not mix fats with proteins. One example is a salad that has avocado (plant fat) with nuts (plant protein). This complicates digestion, and could prevent efficient weight loss.


Please note that many ideas in this blog are taken from Kimberly Snyder's The Beauty Detox Solution 

Beauty Rule # 3

Vegetables are Neutrals.

You cant have enough veggies throughout the day. However, always make sure to eat them before your protein or starch as they digest easier and faster... so you want them out of the way before you move on to digest heavier foods that normally take longer to digest.

Vegetables are Neutrals because they could be eaten with anything, at any time. Unlike proteins, starches, and fats, you could pair a veggie dish with any of them!

Ever heard of Carb Cycling?

Yesterday, I gave me self a serious headache because I failed to eat after a serious session of body building at the gym. As a result, I ended up noxious and tired all curled up on my couch at night. 

Lesson learnt: If you are not going to eat right, do not go to the gym...
What happened, after my lovely Dr. of a husband explained it to me, is that my body was deprived for carbs and protein after lifting weights at the gym, skipping that meal sent my body into a catabolic state, only because there was not food for my body to break down, it ended up breaking down my own muscles. This in turn released urea and ammonia into my blood stream, which as you may know, is highly toxic. End result: a massive painful headache. 

My husband basically suggested I eat more carbs, and though it didn't make sense to me at first, I willingly complied because I know he always knows what he is talking about. Of course, as always, he did :)
Soon enough I was feeling a lot better.

He then suggested I look into Carb Cycling to better understand how carbs should fit into my workout routine. Here are my findings:

Carb Cycling is mostly used by body builders, but the system is so simple, that anyone can apply it! 

This is basically a carb diet in the form of a cycle, where, in the first day (preferably, the day you have a heavy work out) you have a high dose of carbs. On the second day, you have a low(er) intake of carbs (you could have a normal workout day here), and on the third, you don't any (or very little) carbs (on your day of rest). This cycle starts again on the 4th day. So one and so forth.

Basically, your carb eating will be directly proportionate to the intensity of your workout. The harder the workout, the more carbs you need (half in the morning, the other after your session).

Now, and so as not to over do it, just how much carbs does one person need per 'normal' day, and how much more on a 'workout' day?

First of all, you need to know what amount of calories you 'normally' burn, ie even if no activity is performed. the method calculation below is taken from http://www.t-nation.com

First Step: Calculating Your Basal Metabolic Rate

Your basal metabolic rate (BMR) simply means the amount of energy used by your body during a 24-hour period if no activity is performed. In other words, if you're inactive for 24-hours straight, you'd still "burn" the amount of calories equivalent to your BMR.

Your BMR is a function of your size, sex, and age. It's also influenced by your metabolic status (hypo or hyperthyroid state for example). We can calculate BMR with the following formulas (by Harris-Benedict):

For Men

BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)

So for a 30 year old bodybuilder of 220lbs (100kg) at 5'11" (178cm) it comes up to:

BMR = 66 + (13.7 x 100kg) + (5 x 178cm) – (6.8 x 30)

BMR = 2122 calories per day

For Women

BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age)

So for a 28 year old figure girl of 132lbs (60kg) at 5'6" (165cm) it comes up to:

BMR = 655 + (9.6 x 60kg) + (1.7 x 165cm) – (4.7 x 28)

BMR = 1380 calories per day

Second Step: Count the calories you are consuming.

Look up the amount of calories in your food and distribute them according to your daily schedule. This will both help you figure out how much carbs to consume, and distribution of these calories will help you avoid eating it all at once and then feeling sluggish, tired, and sleepy.

The general advice is, allow 1/2 of your total calorie intake to be carbs on the 'heavy carb' day, about 1/4 on your 'low(er) carb day' and less or even NO carbs on the third day.

That is it for now!
Happy Carb Cycling! 

Beauty Rule # 1

Our bodies are not meant to digest all kinds of foods together...

There is a difference between foods depending on the water content. What does this mean?

Basically, "concentrated foods are foods that do not contain any water. They include all proteins and starches. Non concentrated foods are water-containing foods." (Kimberly Snyder, The Beauty Detox Solution).

Non Concentrated Foods: Ripe fruit, Non-Starch Vegetables.

Concentrated Foods: All Starches (grains, starchy vegetables, breads... etc) and All Proteins (fish, chicken, meat, seeds, nuts... etc).

So how does this apply to your every day diet?

Since the stomach produces specific juices to digest concentrated foods that differ from non-concentrated foods, we should be careful not to mix a large combination of concentrated foods together, especially if the meal does not contain any non-concentrated foods!

Dont get me wrong, "we can handle most concentrated foods pretty well, but we can only eat one type at a time in order to maximize digestion"(Kimberly Snyder, The Beauty Detox Solution).

Faisal's 1 week food schedule

My brother is over for a visit, and while he was here, I got to watch his diet and eating habits. After seeing how conscious I have become about my own health and eating habits, he asked for some advice regarding his. After some observation and consideration, I have put together the schedule below.

The point of it is not loosing weight per say, but to get him to eat more often, less quantities, and 'healthier' (in comparison to his current diet) foods. He currently lives on his own and is always on the run, so I know that he does not have the luxury of preparing meals. As a result, I tried to make it as simple and 'on the go' kind of schedule as possible. 

The idea behind is is to get him to realize that eating healthier does not mean he has to starve, eat boring stuff, or live off of celery sticks! Just make sure to focus on eating fresh fruits and vegetables, and having one portion (preferably not more) of animal or dairy protein a day. 

If you are like him, and in need for a rather 'healthier' eating schedule (than your current one at least), try this and let me know what you think...  :)

Day1: Make sure you start your day with 1-2 cups of water as soon as you open your eyes. Remember, your body has been water deprived for the last 8 hours!

Breakfast: cereal with milk or (a low fat energy bar if necessary… read ingredients, many brands are deceiving… and to be honest, I would rather you not rely on them at all, this is in case of emergency…)

Snack 1: fruit (apple, banana, mango… etc).

NOTE: cut down on coffee to one cup a day. Max, and never have it after 5 p.m. at the latest.

Lunch: Green salad, a source of carbs (brown/ wild rice, potato, quinoa..etc), and a source of protein (meat, fish, or chicken).

Snack 2: another fruit (different type than snack 1).

Dinner: vegetables (any non-starchy veg) with a tiny portion of protein if necessary! (Leftovers from lunch for example)

Snack 3 (if necessary): green salad, or snack on carrots… etc..

Day 2

Breakfast: Eggs with whole wheat or multi grain bread. You could always include tomatoes or mushrooms with it.

NOTE: always opt for brown/ whole wheat or multi grain bread instead of white bread.

Snack 1: Milk smoothie a little organic honey and 2 types of fruit (max).

Lunch: Green salad (add some nuts to it), a plant based protein (any legume; chickpeas, any type of bean, lentil… etc). 

Snack 2:  Greek yogurt with berries/ mangos… etc

Early Dinner: Green salad with a source of carbs (brown/ wild rice, potato, quinoa..etc), and a source of protein (meat, fish, or chicken).

Snack 3: green salad, or snack on carrots, or non-microwavable popcorn… etc..

Day 3.

Breakfast: Green smoothie, if not possible, have a fruit salad or 2 separate ripe fruits.

Snack 1: nibble on a variety of vegetables with a light dip (carrots, celery, broccoli, cherry tomatoes…etc).

Lunch: Green salad, a small source of carbs (brown/ wild rice, potato, quinoa..etc), and a source of protein (meat, fish, or chicken).

NOTE: do not mix dairy and animal protein together on the same meal, your body is dealing enough with one of them as is…

Snack 2: fruit

Dinner: Green salad.

Note: your salads do not have to be boring. Change them up a little every day. I will attached different salad recipes at a later stage so you could get an idea of how yummy they can be!

Snack 3: Mixed raw vegetables.

Day 4.

Breakfast: cereal and milk

Snack 1: fruit

Lunch: Green salad, a small source of carbs (brown/ wild rice, potato, quinoa..etc)/

NOTE: Snack 2: mixed vegetables (non starchy).

Dinner: brown bread pizza with one type of protein.

Note: once a week, you could change up the routine a little, but remember, stick to fruits and vegetables, and small portions but multiple portions.

Snack 3: another type of fruit.

Day 5

Breakfast: fruit

Snack 1: turkey or beef sandwich with veggies in brown or multi grain bread.

Lunch: Green salad

NOTE: if you have a heavy breakfast (with protein) skip a big lunch

Snack 2: fruit

Dinner: Green salad with grilled chicken breast.

Note: avoid Caesar or ranch dressings at night (though you like them), the dressing would have tons of calories on it’s own!

Snack 3: Mixed raw vegetables with a light dip.

Day 6

Breakfast: Labaneh with olives, tomatoes, and thyme.

OR: cheese with honey, grapes, apple, or berries.

Snack 1: fruit

Note: you already had a portion of animal protein in the morning. Avoid having it again at lunch.

Lunch: A BIG green salad.

Snack 2: baked potatoes or another starchy plant based snack like brown rice.

Dinner: a small grilled chicken breast or fish with vegetables.  

Snack 3:  a fruit (if necessary).

Day 7: You now get the hang of it. Design your meals for this day on your own and show me ;)

Breakfast:

Snack 1:

Lunch:

NOTE:

Snack 2:

Dinner:

Note:

Snack 3:  

Raw Chickpea-Less Hummus Recipe...

(by Kimberly Snyder)

I found this intriguing in concept. But what is wrong with adding a little amount of chickpeas in the mix? Im going to try it and let you know...

Raw Chickpea-Less Hummus  Yields: 6-8+ servings

This yummy dip has been a crowd-pleaser at many events and parties I’ve hosted. Football fans- try making it to snack on while watching the games today and/or tomorrow. Or make a batch to last the work week ahea- it holds up for about 5 days.

Because it has a zucchini base instead of a chickpea base, it is lighter and easier to digest. Unsprouted chickpeas can make us gassy and bloated since they inherently contain a mix of protein and starch. I’ve even been known to use this dip as a salad dressing!

• 2 organic zucchinis, chopped
• ¾ cup tahini (raw if you can find it)
• 2 Tbs. nutritional yeast
• ½ cup fresh lemon juice
•  2 medium or 3 small garlic cloves, minced
• High quality sea salt, to tasteBlend all ingredients in the blender together until smooth.

Dip celery, carrots red peppers, and cucumbers for a great snack or appetizer- or toss some into salad as a a dressing!

Foods to eat for a healthy balance of minerals and vitamins...

Silicon: Silicon has incredible beautifying properties. It makes our hair thick, our nails strong and it strengthens connective tissues and bones to improve flexibility. Silicon can improve the appearance of wrinkles, and increase the resilience of your skin. It makes the skin glow and the eyes bright by targeting the connective tissue in your body. This beautifying mineral is essential for radiant vitality and health.


Foods: Cucumber, Bell peppers, Radish, Light leafy greens (cabbage, romaine lettuce), Tomatoes, Apples, Onions, Unrefined grains.

Calcium: Calcium is a strengthening mineral in that it helps keep our bones strong and it prevents osteoporosis. Calcium maintains healthy teeth, keeps our posture upright, and it enables us to move with poise. In addition to bone benefits, calcium cleans our digestive tract and eases premenstrual syndrome. 


Foods: Dark leafy greens (such as collard greens, turnips, kale, dandelion greens and spinach), Dried herbs, Sesame seeds, Flax seeds.

Zinc: Zinc is a powerful mineral that works with the skin to keep it healthy by reducing acne and quickening the healing process for cuts or burns. It plays an important role in rebuilding collagen to make skin radiant, smooth and healthy. Zinc is known to prevent signs of aging and skin damage such as wrinkles and stretch marks. 


Foods: Dried watermelon seeds, Organic raw dark chocolate, Raw pumpkin seeds, Pine nuts, Sesame seeds, Pecans, Rolled oats

Magnesium: Magnesium is an important mineral for human nutrition in that it serves the body in several metabolic processes. Over 300 different enzymes in the body rely on magnesium to keep your bowels regular and to cleanse and detoxify the body. It is found in your bones, muscles and bodily fluids and is not made naturally in our bodies.  Along with the beauty value, magnesium relaxes and calms you while keeping your blood circulating smoothly.


Foods: Raw broccoli, Plantain, Spinach, Sea vegetables, Banana, Cooked lentils, Avocado, Squash, Arugula, Swiss chard

Potassium: The essence of Potassium is all about balance. This mineral is integral in balancing pH levels, maintaining proper fluid levels and the balancing of other minerals, like sodium- which in excess amounts can dry out your skin or make it look puffy. Potassium-rich foods are important for good health because healthy levels of potassium encourage responsible waste elimination from the body and the assimilation of glucose for muscle energy.
Foods: Dried apricots, Brussels sprouts, Cantaloupe, Kiwi, Pear, Dried dates, Dried figs, Banana

Iron: Iron oxygenates blood, stimulating healthy blood circulation and resulting in a highly attractive glow in the skin. Iron also energizes you because it is responsible for transporting oxygen, (our cells’ “gasoline”) throughout the body. If iron levels are low, our body is not operating at the optimal level, resulting in a lagged and tired feeling.


Foods: Spinach, Artichoke, Squash Seeds, Dried Apricots, Pistachios, Raisins, Walnuts, Asparagus, Quinoa, Mushrooms, Beans