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!


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

Eat Carbs Burn Fat

carbsYou’ve eliminated carbs from your diet and lost a whole bunch of weight. Now what? What happens after you start eating carbs again? You blow up. I’m feeling a bit sassy today because I love carbs and they account for about 30%-35% of my daily intake. I feel sadness when I think of anyone not eating them. And so I wrote this post which will help you learn the difference between Simple Carbs and Complex Carbs. One makes you fat while the other helps you burn fat. Let’s put this myth to rest! Share this post & don’t forget to comment your thoughts below!


Simple carbohydrates are basically sugar. Your body digests them almost instantly. They quickly shoot your glucose levels up then your glucose levels quickly shoot down. You are left hungry, energy crashing and craving more of it. This is frequently how sugar addictions begin.  Your simple carbs are: white rice, white bread, high fructose corn syrup, sugary cereals, soda, fruit drinks, white sugar, candy & artificial syrups.


Complex carbohydrates have: fiber. Your body needs fiber to aid digestion so 1/4 of your dish during main meals should consist of a complex carbohydrate. It takes the body longer to digest complex carbohydrates so glucose levels do not quickly shoot up and down. This helps regulate insulin levels. You stay energized and full because of this reason.  Your complex carbs are:sweet potato, oatmeal, brown rice, quinoa, beans, lentils, peas, corn and pumpkin.

So stop being simple! Make sure your carbohydrates are complex. This will give you sustained energy to crush your workouts and fiber to aid digestion.

I’d love to hear your feedback. Leave any comments or questions below and share this post with a friend!

Why You Can’t Stop Eating

True or False?   You have an unhealthy relationship with food. FALSE. False on all accounts. You can’t have an unhealthy relationship with something that is a necessity to your body. Food is fuel. Food is required and needed to function. Food repairs and restores your vital organs and muscles.  Food feeds your mind body and spirit. Food is delicious. Food is medicine. Food is satisfying to your senses. Most importantly food… real food that is… is healthy. Therefore, you cannot have an unhealthy relationship with it.

To be clear it is not food that you have an unhealthy relationship with it’s food additives. Its preservatives, artificial ingredients, simple sugars like high fructose corn syrups and MSG that you cannot establish a positive connection with. You have an unhealthy relationship with all of these ingredients because they are unhealthy. They are detrimental. They are addictive. They create weight gain and impulsive desires because you cannot reach a level of satisfaction. You overeat because that’s what these ingredients are chemically created to do! You will never be able to have a healthy relationship with real food if these ingredients are including in your nutritional intake.

gluttonousSo then you can’t stop eating…..

These ingredients are so addictive that you find yourself binge eating to achieve a level of satisfaction. Sadly that level is never reached because these foods create the “bottomless pit” feeling within us. This leads to self sabotage, guilt, disgust and regret with yourself. You feel embarrassed so you don’t talk to anyone about it. Then you try to desperately alleviate those feelings on your own by eating more. This is a vicious cycle and this is why you can’t stop eating.

Binge eating is becoming an epidemic and has recently been identified as a disease. It was once considered a side effect of other eating disorders such as anorexia and bulimia but has slowly made it’s way into it’s own diagnosis. And it is for a reason. This is where you feel less shame and embarrassment: you are one of billions of people that face this struggle.

This vicious cycle can be broken

Detrimental thoughts, addictions and behaviors are the source of binge-eating and recovery is possible. Identifying that you are a victim of this disease is where it starts. You can be diagnosed by a health professional. Assessing your emotional well-being can help significantly. Working closely with a Coach can assist you in changing your eating habits, in fostering positive feelings about food, enhancing your emotional well-being and eliminating body image conflicts.

Keep in mind that you are not ill because of your relationship with food. The crappy ingredients in the food you eat can make you ill. This makes you a victim to addiction versus someone who is gluttonous.

Stay Well,

Coach Nadia K

If you are struggling with any of the harmful side effects of Binge Eating do not hesitate nor feel shame in reaching out or seeking help!

What’Supp with Supplements

Hey There!
Today, I want to discuss supplements with you. What’s the deal with supplements and why are there so many?! Different supplements play different roles in the body. You need supplements for energy metabolism and chemical reactions within your body.  For example, vitamin deficiency can be very risky which is why it is part of the RDA (recommended daily allowance) guidelines. Almost all vitamins (excluding Vitamin D) comes from consumption. The truth is most of you aren’t getting the sufficient  amount of vitamin and mineral intake from your diet. Even if you are a healthy eater all the chemical additives and processing of food today leaves you not knowing if your food has been stripped of its’ nutritional value. Moreover, the air we breathe is… well…polluted. This makes it super difficult for your body to absorb the proper nutrients. Lack of vitamins also weakens the body making it unable to fight free radicals (cancer causing agents). So as you can see, it’s essential to provide your body with the recommended amount of nutrients and minerals. Below is a list of supplements I personally take daily and why. I welcome you to leave any questions or suggestions you may have below and please share with a loved one!
1. Multivitamin 
This is the most important and basic supplement. If you decide not to take any other supplement I highly recommend you at least take this one daily. It is essential that toddlers, children, teens and adults take them. Multivitamins help keep you healthy and your body fully functioning. With a single tablet you can meet the daily requirements of vitamin and minerals that you do not get from your diet.
2. Fish oil 
Fish oil has DHA and EPA which are Omega-3 fatty acids. DHA and EPA are super essential to your body! This supplement can be taken whether you are physically active or not. It has a sleuth of health benefits such as heart health support, antioxidant properties, it supports insulin function, improves memory and aids weightloss. Nothing fishy about the benefits of this product!
3. Calcium + Vitamin D
This supplement is most important to your bone health. It supports bone density and keeps them strengthened as aging occurs. Calcium+Vitamin D also regulates hormone levels especially after menopause. So let’s avoid a hip fracture and keep nourishing those bones!
4. Biotin 
I absolutely love this supplement. It improves and conserves the health of hair, nails and leaves you with radiant skin. Also known as the “beauty pill”, this supplement aids in weight loss and can be used in treatments of type 2 diabetes. It supports the digestive tract and increases energy levels. I have personally noticed a physical difference in my own body by using this product.
5. CLA : Conjugated Linoleic Acid
Linoleic acid is primarily found in meats and dairy. It contains Omega 6 fatty acids which are crucial and beneficial to the body. This supplement has helped consumers lose more body fat and has antioxidant properties. This is beneficial to take if you workout 5+ times a week, are an athlete or body builder. Research shows that CLA increases muscle growth, lowers cholesterol, enhances the immune system and can even reduce allergies to specific foods. If you engage in physical activity with the intention to lean out and reduce body fat composition this is the supplement to consume daily!
Thanks for stopping by and feel free to leave any questions or comments below!
Stay Well,
Coach Nadia K

Easy Greens


Many of you have heard the saying greener is leaner. Statistics show that people who incorporate more greens into their diet have more energy, less fat in their midsection and have less toxin buildup in their digestive tract. Green leafs and vegetables contain disease fighting properties, are packed with antioxidants and are rich in calcium. Although they are not always popular with your palette they are very beneficial to your health. Below are 5 easy green recipes I prepare often. They are quick, simple to prepare and taste great!

Lemon Pepper Asparagus 

This is a constant in our house. Preheat the oven to 400 degrees. Wash asparagus and chop off the ends. In a bowl mix olive oil, chopped garlic, himalayan salt and pepper. Squeeze lemon over the asparagus and then place on a baking sheet.  Let bake 12-15 minutes.

Green Bean Salad

This is a hit that I usually bring to family/friend events. Cook beans in boiling water for 8-10 minutes and drain. In a mixing bowl add beans, chopped red onion, chopped beets, olive oil and balsamic vinegar. Season with himalayan salt and pepper. Place in fridge and allow to cool before serving.

Spinach Saute

Wash spinach leaves. In a pan heat olive oil and chopped garlic. Add spinach to the pan and cover for 2 minutes. After this, season with himalayan salt and pepper, squeeze lemon juice in and then toss. Let it cook until the leaves wilt. Serve and enjoy!

Kale Chips

This will take you no more than 15 minutes! Preheat oven to 350 degrees. Chop off the stems. Wash kale leaves gently. If you are not gentle you may compromise the integrity of the leaf. Pat dry and spread on a baking sheet.  Spray with coconut oil and lightly season with himalayan salt and pepper. Cook 10-12 minutes with a watchful eye to prevent the leaves from burning.

Cheesy Broccoli

This is my simplest recipe of all time. Steam broccoli until soft. When ready to serve simpy sprinkle with Pecorino Romano cheese and voila!

Please feel free to share these recipes with fellow moms, family and friends! If you have any tips or recipes that are simple and healthy you can also leave it in the comments below!

Stay Well,

Coach Nadia K

Top 5 Ingredients to Stay Away From

I don’t believe that ignorance is bliss. I believe ignorance is death. That’s why my post today covers 5 ingredients to stay away from that can reek havoc on your body both internally and externally. I want you to be in the know. Steering clear of these ingredients will help get you one step closer to a Clean Eating lifestyle. You can find them on most food labels (sadly).


1. High Fructose Corn Syrup

Table sugar became too expensive for many food companies to include in their products. High fructose corn syrup on the other hand helped cut costs significantly despite how incredibly bad it is for you. Princeton University conducted a study on rats. Group A was given High Fructose Corn Syrup and Group B was given regular sugar. Group A gained weight 300% more quickly than Group B. Isn’t that lovely? Studies have also shown a very evident connection between the consumption of HFCS and the increased risk of type 2 diabetes. Consuming this ingredient can increase both your cholesterol and hypertension. This may be because it is genetically modified and found to contain mercury. It can be found in many breakfast cereals, soda and candy bars.

2. Bleached Flour

For starters, I don’t think anything bleached should be consumed. Bleached flour contains a sleuth of harmful chemicals such as: Benzoyl Peroxide, Azodicarbonamide, Calcium Peroxide, Potassium Bromate & Chlorine Dioxide. Combined these ingredients are harmful to internal organs, destroy levels of Vitamin E, hurt cell re-generation and processes, contain carcinogens (linked to tumors) and increase levels of asthma and allergies. Some of these chemicals such as Potassium Bromate and Calcium Peroxide are actually banned in Europe and other countries. These substances are toxic and can be found in pasta and bread.

3. Artificial Sweeteners/Flavors

Anything that is not real food goes unrecognized by your body. Therefore, something artificial can be taxing for your body to digest. Artificial sweeteners can enhance aging, cause health problems, dehydration and are damaging to your internal organs. Artificial additives encourage free radical growth and free radical growth causes cancer.  Be on the lookout for: Aspartame, Sucralose, Sorbitol. They can be found in diet sugars, fat free foods, sugar free foods and gum.

4. Food Dye/Coloring

This ingredient usually is labeled: “RED 40, YELLOW 5”. These food dyes contain carcinogens. Carcinogens can also be found in cigarettes. Carcinogens have been found to cause brain tumors. Studies have found a correlation amongst artificial dyes causing attention deficiency and hyperactivity (common in many children). You can find this in many icings, colored pastries, cereals, kids snacks etc.

5. Monosodium Glutamate

Better known as MSG , this overly toxic substance is linked to: fatigue, weight gain, depression, heart conditions, seizures and dehydration. High levels of this substance can lead to heart failure and strokes. It is one of the main culprits causing obesity and can create food addiction within the body when consumed in large amounts . It hides itself in a salty flavor making food taste better for desirable consumption. You can find this in most Chinese food, processed breakfast sandwiches, frozen foods and salty snacks.

Save this list and start looking at your food labels. It’s important for your well-being and health that you eat REAL FOOD. Your body is naturally built to consume and digest real toxic free food.

Stay Well,

Coach Nadia K

Bean Kale and Turkey Sausage Soup

Below is another Fall soup recipe to warm your mind body and spirit . Had this last night and really enjoyed it. I pulled this recipe from a website and let’s just say I gave it a Wellness Makeover. This serves about 6 people. Enjoy!

Ingredients1/2 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.


Fall Beef Stew

What’s more comforting to your mind body and spirit than a bowl of some clean homemade stew during the fall! This recipe is easy to make and serves the whole family! If you need the serving to be for 2-3 people only then I suggest you reduce all the ingredients and measurements by half. Enjoy and leave some feedback if you make it.


1 white onion chopped
2 tablespoon garlic chopped
1 tablespoon olive oil
1 tablespoon organic unsalted butter
2 lbs organic stew meat
2 tablespoons no salt added tomato paste
4 tablespoons bals vinegar
4 cups of Low Sodium organic Beef stock
1 tablespoon chopped parsley
4 cups of sliced organic carrots
8 organic potatoes diced
2 tsp Himalayan salt (or more to taste if you’d like)
1 teaspoon black pepper

1. Medium heat – In a pot, Saute white onion and garlic in olive oil and butter until translucent. This may take about 7-10 minutes.
2. Add meat to pot and cook until brown.
3. Once browned reduce heat to low and add: tom. paste and bals vin. Cook for 10 min on low
4. Increase heat add: parsley, broth, carrots, potatoes, salt and pepper. Cook until potatoes and carrots are soft.
This may take 35-30 minutes
Once ready serve and enjoy!!