5 Kitchen Items You Should Change

Hey There!

I’m a firm believer in making a few small changes that will shed fat and help keep the weight off FOR GOOD. If you benefit from this kind of belief system then you are someone i consider a Fat Shredding Friend. You would appreciate the FREE 5 DAY FITNESS CHALLENGE I’ve put together. Click below to learn all about it!


Below is a brief recap on my “5 items to swap out in your kitchen” list. I covered the health benefits of each on live video using Periscope. Be sure to follow me there so you don’t miss the next topic @CoachNadiaKhalil

1. Use himalayan salt instead of regular salt

Himalayan Salt is not only prettier to look at in its’ pink crystal form it is the purest kind of salt you can get your hands on. Other salts are subject to processing and are harder for the body to digest. Using regular salt can take a serious toll on your health causing water retention, bloating and weight gain. Using Himalayan Salt will NOT compromise the taste of your food. You will find yourself actually using less of it in your cooking because of how salty it tastes!

2. Use coconut oil & olive oil instead of corn/vegetable oil

Using regular corn and vegetable oil most often transitions into the kind of saturated fat your body has difficulty digesting. Both coconut and olive oil contain the healthy fats your body needs. You will feel lighter when using these oils to cook your meals. Coconut oil withstand a high heat for frying and can be used for many other purposes other than just cooking!

3. Stevia, agave or organic grade B maple syrup instead of regular sugar

Sugar is by far the one you should consider swapping out most! Sugar causes addiction within the body, irregulates your glucose levels and makes it impossible to lose weight. To read more about how this harmful substance causes addiction within the body click here. I use Stevia as a substitute because it is a zero calorie all natural sweetener. If you can’t find yourself getting accustomed to this acquired taste then I suggest using Organic Grade B Maple syrup, which contains antioxidant properties or Agave.

4. Almond milk instead of regular milk or cream

Almond milk is fortified with more calcium and is lower in calories than milk. Almond milk is a good source of Vitamin A & D, is lactose & cholesterol free and does not contain saturated fat (like cows milk).
5. Organic Unsalted Butter & Avocado instead of regular butter

Organic unsalted butter contains less sodium, calories, has better quality ingredients and less processing than regular butter. I use this alternative when baking and add the substitute in Tip 1 for salt! If you use butter for toast and sandwiches then try Avocado as a substitute spread. It is delicious and packed with nutrients that benefit your heart health and contains the healthy fats your body needs.

If you found these substitutes helpful then I invite you to share this useful info with a loved one. Oh yea, one more thing: don’t be shy. Feel free to share your suggestions, questions and comments below or in my online FB Community. To join the discussion there click here!

Stay Well,

Coach Nadia K

Homeade Lentils

I love making lentils. The kids love eating them and they have sleuth of health benefits. Below is a recipe I make often. Feel free to share with a loved one!



1 bag of lentils
1 tbsp of Olive oil
2 tbsp chopped garlic
1/4 of red onion chopped
1/4 green pepper chopped
1 tbsp Parsley
1 tbsp Cilantro
Himalayan Salt to taste.
1/2 tbsp pepper
1 tsp paprika
1/2 tbsp cumin
1 cup of Organic low sodium Beef stock
1 potato peeled and chopped

Soak lentils in water the night before.


Place lentils in a bowl with water. Make sure there is about 1 inch of water above lentils.

In a pot cook olive oil, garlic, onion and green pepper. Once garlic and onion have browned add parsley, cilantro, salt, pepper, paprika, cumin, potato and beef stock. Allow to cook 10-12 minutes.  Add lentils w/water. Allow to cook 25-28 minutes.

Serve and enjoy!