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!


Turkey Kale Meatball Recipe

My 3 year old and I had a blast making these last night!


1 package Lean Ground turkey

3/4 cup chopped kale

1 tbsp chopped garlic

1 slice whole grain bread, peel off crust

3/4 cup almond milk

1 whole egg

1 tbsp Onion powder

1 tbsp Cilantro

1/2 tbsp Paprika

1 tsp Pepper

Himalayan salt to taste

1 tbsp coconut oil

Preheat oven to 425 degrees. In mixing bowl toss in all ingredients EXCEPT coconut oil. Mix thoroughly for 3-4 minutes.
Spread coconut oil on a baking pan. Take out desired amount and form meatballs in a circular motion. Repeat and place on the pan until finished.
Put the meatballs in the oven for 25-30 minutes until browned! Enjoy & Stay Well!

It’s Impossible to Lose Weight

Nothing is more frustrating than working out, eating healthy and seeing zero results. You haven’t lost a pound despite all of your efforts.  Some of you have even put on a pound! What gives?

What's Wrong With This Scale?!

The Obesity Research and Clinical Practice revealed that it’s harder today to shed fat than it’s ever been in the past 30 years. Even considering the same amount of dieting and exercise. Studies show that there is more than one culprit. Evidence has shown that the following list can physically cause us to burn LESS calories and stunt your weight loss:

  • Environmental factors
  • Stress
  • Insufficient sleep
  • Poor health choices

When compared to the generations before us we must consider that our generation is exposed to more viruses, increased pollution, genetically modified foods, highly processed foods and new medications. The virtual age has also brought upon us more jobs that require moving less and sitting more.

Below are five tips included in my “Conveniently Clean Eating Guide” to help heighten your awareness & combat the impossibility of losing weight.

Drink more water

Drinking water is an essential part of eating clean. It cushions the joints, muscles and more importantly flushes out toxins in the body created from poor health choices and environmental factors. Water keeps the body hydrated and energized. Aim to drink 60 oz. a day. You will immediately notice a difference in your mood and hunger levels when you begin drinking the required amount of H20.

Eat more fruit

Fruit has fiber, water and the natural sugars that satisfy your sweet tooth. They are low calorie, all natural and will help keep you full. The vitamin and mineral rich content will detoxify the body and boost metabolism. In my 14 Day Fat Shred program I recommend eating fruit twice a day: once with breakfast and as a snack between breakfast and lunch.

Wash your produce

I’m sure you don’t want to eat that salad with a side of chemicals and pesticides. There are a variety of organic and all natural Fruit and Veggie washes you can purchase or you can make your own. Mix 1 part vinegar with 3 parts water. Washing your produce is very important as the essential foundation of eating clean is in the name: Eating Clean. That means nothing other than what’s natural to the body and this includes avoiding chemicals and unknown additives. Your body will not know what to do with these chemicals, therefore it cannot digest them properly. It is then stored in the body and can be super damaging to your vital organs and bloodstream.

Sleep more

If your sleep doesn’t consist of 6-8 hours of uninterrupted rest the hormones Ghrelin and Leptin can not be regulated at normal levels. These hormones regulate your hunger. Balancing the regulation of these hormones keeps you feeling satisfied at mealtimes. This may be the reason some of you feel like a bottomless pit when hungry! This is actually linked to obesity which in turn is linked to increased health risks and depression. Establishing a better sleeping routine is key.  No matter how fit you are, how healthy your diet is, how well you manage your stress, if you are not engaging in a steady sleep regimen the effects are very detrimental to your health.

Walk More

If the greater percentage of your day is spent sedentary than the likelihood of losing weight is slim to none. This holds true even for those who workout daily. It’s recommended that we take at least 5,000 steps a day to burn sufficient calories. If work requires that you do a great deal of sitting then make sure to get up and get a walk in during your break. You can also follow the good ol’ “Take the stairs” advice!

If you feel as though nothing is working I challenge you to not get frustrated. Really think through what may be the causing factor after reading this blog post. If you feel you need further assistance I’d like to hear from you and we can take a closer look at your fitness & food regimen together!


Stay Well,

Coach Nadia K

Bean Kale and Turkey Sausage Soup

It’s that time of the year: Fall! Soup season is upon us. Below is one of my favorite soup recipes. Please share this recipe and enjoy!


1/2 red onion diced
4 TBS of olive oil
8 cups of All Natural Low Sodium Chicken Broth
1 1/2 cans of Low Sodium White Cannelini Beans
2 Big Handfuls of Kale
1/2 TBS of Himalayan Salt
1/2 TBS of Black Pepper
3 Large Lean Turkey Sausage Links

1. In a large pot cook onion and sausage in olive oil on medium high heat until onion is translucent and turkey sausage is browned.
2. Lower heat to medium. Add beans, kale, broth, salt and pepper. While cooking mash some of the beans with the serving spoon for more of a
“stew” consistency.
Cook for 25 minutes
3. Serve, squeeze some fresh lemon juice over each serving and top with Pecorino Romano cheese.

Excuses & My Harsh Loving Opinion On Them

A few days ago, I ran into an old co-worker when I was coming out of the bank. He told me he tunes into all my periscopes and  doesn’t know why he isn’t successful. He gave me a laundry list of excuses as to why he has not committed to anything. Below is the periscope I did covering my thoughts on excuses and where they DON’T get you.