Category Archives: Health

March 31, 2015

5 ways to restart your diet

We all know how this healthy lifestyle can go from 0 to 100 real quick. It usually starts the downward spiral somewhere between Thursday evening and Sunday after lunch. Don’t feel bad, we’re all guilty of eating unhealthily at some point, but the key is to getting back on track. So here’s how to restart your diet and put yourself on the healthy track again:

Processed with VSCOcam with hb2 preset1. Morning cleanse- As soon as you wake up, drink ACV or lemon elixir (1-2 c water + 1 tsp Apple Cider vinegar/lemon juice) or my DIY Metabolism Booster (see recipe here). This will help cleanse your body from the toxins giving you a fresh start, aid in digestion and an overall health boost.







Processed with VSCOcam with c1 preset2. Green smoothies- Green smoothies are a good subtle way to get your diet back on track. It is totally personal, as you can make it however you like, but just considering that there needs to have fruit and/or vegetables, and green leafy vegetables is vital (spinach, kale, lettuce etc…) Click here for recipes to all my favorite smoothies. They can be prepared the night before or made on-the-go in the morning. Smoothies ensure that you get your servings of fruit and vegetables up front, so you won’t have to struggle during the day.





Processed with VSCOcam with f2 preset3. Green tea- This is a novice way of boosting your overall health. Green tea has antioxidants and improve brain functions and good for weight loss. You can jazz up your tea as you wish, drink it hot or cold and serve with lemon and or mint.





4. Healthy food swaps- Eating healthy is a lifestyle and its a choice we have to make everyday. Try these healthy food swaps that will keep you on the healthy track:

– If you truly like coffee, then you can swap your coffee for Barley Cup.

– If you like fries or baked potato, you can opt for sweet potato fries or baked sweet potato instead.

-Use Liquid Aminos for Soy Sauce when seasoning meats or dipping your sushi rolls.

– Use honey instead of sugar in your tea or coffee. 

– Opt for brown or black rice instead of white rice.

– Try Cauliflower pizza crust (recipe here) instead of normal pizza crusts. 

– Try olive oil or coconut oil instead of vegetable or soybean oil.

– Replace fast food with home cooked meals (meal prep is key) or use my healthy fast food guide (click here)

Processed with VSCOcam with f2 preset5. Water/Coconut water- The most important of them all, drinking water. Drinking water is so important but is often neglected. Try setting alarms on your phone every hour to drink a glass or 1 fl oz of water and this will aid in you getting your recommended intake of water without much effort. There are also several ways you can enhance your water if it gets too boring. You can add strawberries, apples, mint, lemon, frozen pineapples, mango chunks, chia seeds, or even cucumbers to your water. And well of course, you can always try coconut water, its delicious and detoxes the body. 




I hope these are some easy and practical ways to help you get your healthy lifestyle started or rather, get it back on track.

If you have other ways that you use to get back on track, comment them below, I’d love to hear them 🙂



March 16, 2015

DIY Metabolism Booster

diyIts the beginning of a new week, and I don’t know about you guys, but I cheated on my diet several times this weekend (oops). Luckily, being healthy is lifestyle and even if you fall short sometimes, I got you. Here’s my simple DIY Metabolism Booster than can help you get that diet back on track, loose those extra pounds and most importantly, increase your metabolism. You’ll need:

♦ 3-4 c water

♦ 1 tbsp ACV (Apple Cider Vinegar)

♦ ½ apple (sliced)

♦ ½ lemon (or lime, sliced)

♦ 1 dash cinnamon

Mix all together in the order listed above and steep overnight in a Mason jar or a bottle. In the morning, removed lemon to prevent bitterness, and drink upon waking up. You can drink this once a day if you like.

This will jump start your metabolism and trust me, it will give you that morning boost.

If you want to see more recipes like these, comment below and let me know.




March 6, 2015


Well this recipe had me at healthy and red velvet. Gosh, if its any dessert that I won’t mind indulging in on a regular is Red Velvet cupcakes. Its so moist and melts in your mouth, I’m drooling already. So I looked up a typical Red Velvet cupcake and “healthified” it. Here’s what you’ll need:

◊ 2 large beetsIMG_2750

◊ 1/2 c flour

◊ 2 eggs

◊ 1 tbsp vanilla extract

◊ ½ tbsp cinnamon 

◊ pinch of sea salt

 ◊ 2 tbsp cacao powder (or cocoa powder)

◊ 3 tbsp olive oil (healthy oil of choice; coconut, avocado, grapeseed or melted butter)

◊ ¼ cup honey (or pure maple syrup)

◊ 1 tsp baking powder (or ¼ tsp baking soda)

◊ nuts/berries/unsweetened chocolate chips (optional)

1. Preheat oven to 320ºF.

2. Peel beet root and place in foil to bake for 20 minutes.

3. While beet is baking, combine eggs, vanilla, cinnamon, cacao, honey, oil and baking powder into a large bowl.

4. After beets have baked, they should be soft. Place beets in a food processor or blender to get a puree.

5. Add pureed beets to mixture and spoon into paper lined cupcake or small muffin tins.

6. Bake for 45-50 minutes until cooked thoroughly.

7. Remove from oven and cool completely in muffin tins.

8. Serve alone or with cream cheese frosting (9 0z soft cream cheese, lemon zest and juice, vanilla, honey to taste. Beat until creamy and voila), or I like greek yogurt as a frosting as well.

I always love hearing from you, so be sure to comment below if you’ve enjoyed this recipe.



March 5, 2015

Banana Bread in a Mug (Vegan)

This has to be one of the most ingenious life hacks I’ve ever seen. Its super fast and simple, but it looks like you’ve spent all day in the kitchen. It’s super fulfilling and you can adapt this recipe any which way you’d like. I have had this for breakfast, but you can eat this as a snack or at any point in the day really. Here’s what you’ll need:

IMG_2746SERVINGS: 4   |   TIME: 10-15 minutes 

◊ 3 tbsp oat flour (blend dry oats to get oat flour or use flour of your choice)

◊ 2 tbsp coconut sugar (or brown sugar)

◊ 1 mashed banana

◊ ¼ tsp vanilla extract

◊ ¼ tsp baking powder

◊ dash of sea salt

1. Spray mug or microwavable cup with cooking spray.

2. In a bowl or right in the mug, mix all ingredients together.

3.  Place in microwave for 90 seconds or 3 minutes and check for amazingness.

If you try out this recipe, I would love to hear from you in the comments below. ♥



March 4, 2015

Cauliflower pizza crust

The best part about this recipe is that it tastes great, its super inexpensive to make and you can eat the whole thing without feeling bad, that’s the luxuries of healthy eating! Here’s what you’ll knead (get it?):


– 1 large head Cauliflower

– 1 large egg

– 1 c. shredded mozzarella cheese/ parmesan cheese

– 1 tsp. oregano

– 1/2 tsp. basil 

– 1 c. almond meal (or flour) 

– salt and pepper to taste

– tomato paste/pasta sauce 

– toppings of choice

1. Shred the head of cauliflower with a grater or food processor.

2. Once the cauliflower is shredded, place in a bowl and microwave for about 8 minutes or at least until its soft. Set aside to cool.

3.  Preheat oven to 45o° and lightly spray baking sheet/pizza pan with cooking spray.

4. Combine cauliflower, eggs, oregano, basil, almond meal/flour, salt, pepper, and cheese in a separate bowl.

5. Pour mixture onto baking sheet and press into a round crust, lightly spray with cooking spray.

6. Place crust in oven for 15 minutes or until crust has become golden.

7. Take out and place tomato sauce over it as well as toppings of your choice and put back into the oven until everything is cooked.

This recipe was inspired by my good friend Jessica, check out her Instagram for more Paleo/Food prep ideas



March 3, 2015

“Cheezey” Garlic Kale Chips

These chips are the perfect snack for after lunch, after dinner, heck! anytime you want! They’re healthy and delicious so there’s no guilt in eating more than one. You’ll need:


2015-03-14 12.59.23

– 2-3 bunches kale

– 2 tbsp nutritional yeast (or any cheese of choice)

– 1/2 tsp of olive oil

– 1 finely chopped garlic clove

– sea salt (to taste)



Take the stems off of the kale, then tear the leaves into large pieces (ideally the size of your palm). Set leaves aside in a large bowl. Drizzle olive oil onto leaves, then add chopped garlic and salt. Toss in large bowl and then place on baking sheet and add nutritional yeast. Bake in the oven for 10-15 mins on the lowest heat.

NB. Kale gets crunchy really quickly under heat so keep an eye on these babies.



March 2, 2015

The Power Bar recipe

This recipe has all the ingredients to jumpstart your entire week. Post-workout, practice, work, or school, there’s no need to buy all those expensive protein bars- just make your own! Its makes 8 bars, its affordable and healthier of course! 😉 Feel free to make it your own, but this is what I use:

– 1/3 c. flax seeds, ground into flour

– 1/3 c. rolled oats, ground into flour 

– 1/4 c. pumpkin seeds

– 1/4 c. hemp seeds

– 1 c. dried shredded coconut 

– 1 1/4 c. pitted dates

– 2 tbsp. melted coconut oil

– 1 tsp. vanilla extract

Put everything into your food processor and process until it all sticks together. Add more dates or coconut oil if its too dry or crumbly. Press into any pan of your choice and set in the fridge for about 3 hours. Slice into bars and enjoy! Nom Nom 🙂



March 1, 2015


Cheers to a new week, a chance to start over, make wrong habits right. Cheers to eating right and feeling well and energized to take on those pesky coworkers or classmates. Cheers to Monday and every day after that, because you’re healthy lifestyle starts over today with these fun, easy yet healthy smoothie recipes for everyday of the week.

1. The Everyday Smoothie- this smoothie has the everyday essentials you’re body needs to get started. It is totally adaptable and you can substitute spinach for kale or your favorite greens, and strawberries for a fruit of your choice.

Processed with VSCOcam with f2 preset

– 2 bananas

– 3 c. spinach 

– 1 c. frozen strawberries 

– 2 c. almond milk (milk of your choice)

Blend until smooth and chug! 🙂

2. The ‘Wont-get-another-cold-again’ Smoothie- this is just as the name suggests, its prevents you from getting the cold (again). It is high in Vitamin C so it helps boost your immune system, making it easier to resist the common cold.


– 1 c. frozen mango

– 1 c. pineapple

– 1 grapefruit

– 1 c. water

Slice the rind off the grapefruit, blend together until smooth and chug! 🙂


3. The ‘Clean yo liver’ smoothie- This smoothie does just as it says…I know, I’m so clever. It it great for detoxing your liver, the body’s “filter”. The ginger helps prevent diseases associated with the liver as well as cleanse the blood. Peppermint will also help your liver by increasing bile flow while breaking down fats and lowering bad cholesterol. Enough with the science, here’s the deliciousness:

– 1 c. mint leaves

– 2 bananas

– 4 ice cubes

– 1 tbsp. ginger

– 1 c. pineapple

– 1-3 c. water

Blend until smooth, and I mean smooth, the ginger can be a pain to get out of your teeth. And CHUG! 🙂

4. The Healthy Botox Smoothie- since you’ve realized how creative I can be, you already know what this smoothie is about. It’s the beauty smoothie and mostly for healthy skin. Always remember to look for “ACE” vitamins. Vitamin A (spinach, carrots, broccoli, sweet potatoes, and melons). Vitamin C (peppers, citrus fruits, beans, nuts, and all leafy greens). Vitamin E (wheat germ, leafy greens, nuts and whole grains).

Vitamin A- growth and renewal of new skin cells | Vitamin B- Promotes exfoliation and firmness | Vitamin C- gives skin structure, tone and elasticity | Vitamin D- development of new skin cells | Vitamin E- maintain healthy skin tissue | Fat- supple skin and soft shiny hair

– 1 c. frozen blueberries

– 1 c. coconut water 

– 2 frozen bananas

– 1 c. pineapple

– 1 c. mango 

– 1/2 avocado

– 1 chia seeds/flax seeds (optional)

Blend until smooth, then add the chia seeds on top and enjoy your glowing skin beautiful.

5. The TropiKALE Energizer Smoothie- this is what you need to start your mornings off right!

Processed with VSCOcam with c1 preset– 2 bananas

– 2 oranges 

– 1 c. frozen pineapples

-1 c. Kale 

– 2 pitted dates

– 2 c. coconut water

Blend until smooth and enjoy! 

          And this time you will have enough energy to enjoy! 🙂

6. The Vanilla Frosty Smoothie- you’ll enjoy this one out of all I promise. Its fun, and if you have kids its perfect to get them eating healthy. 

Processed with VSCOcam with f2 preset
– 15 ice cubes

– 1/2 frozen banana

– 1-2 tbsp cacao/ unsweetened cocoa powder

– 1-2 c. almond milk (or milk of your choice)

– 1 tsp. vanilla extract

Blend until frothy and I know you WILL enjoy! 😀

7. Chia ‘Bubble’ Tea Smoothie- I saved this goodness for last as its a healthy spin off of the famous bubble tea that I know you will enjoy.

IMG_0540– 1/2 c. pineapple

– 1 c. almond milk (or milk of your choice)

– 2 frozen bananas

– 1 orange 

– 2 tbsp. chia seeds

Blend erythang together except the chia seeds until smooth. Pour chia seeds into the bottom of a glass or mason jar, then top it up with the smoothie and chug! Okay, don’t chug because you’ll choke on this one. 

If you enjoyed any of these recipes please be sure to leave a comment down below or take a pic, with the #thatkhadineproject on Instagram or Facebook.



January 23, 2015



At some point we all get bored of drinking plain ol’ water, so this is the perfect way to revamp your water game and help get rid of fat all at the same time. What you will need:

– 1 pitcher

– 4 strawberries

– 1 lemon (sliced)

– 1 c ACV (apple cider vinegar)

– 1-2 dashes of cinamon

– water

Slice strawberries and lemon, and add to pitcher. Fill pitcher with water to desired amount and then add ACV and cinnamon, and chopped fruits. Allow to steep overnight, then discard lemon in the morning. You can change the water, but store only up to 4-5 days.

Drink one glass upon waking up.

This will not only promote digestive health but it will clear your skin, cleanse your digestive tract as well as help you in your weight loss journey. Since I have been drinking this fruit-infused water, I’ve noticed a huge difference in the my stomach area as well as I don’t look as bloated anymore.

I hope you enjoy this post on how you can help shed the extra pounds.