Sushi: Not that good for you after all?  

I've said it before and I'll say it again!  If you're thinking of sushi as a lighter lunch option, you may want to think again. Turns out that sushi, especially supermarket sushi is much more like typical fast food than you'd think, with a couple of California rolls packing as many calories and twice as much sugar as a Big Mac and French fries from McDonald’s. The culprit: All that deliciously seasoned white rice wrapped around the minuscule pieces of fish and vegetables. A typical sushi roll contains 290 to 350 calories and has the carbohydrate equivalent of two-and-a-half to four slices of bread.  So a California roll equals two sandwiches filled with crab sticks, a sliver of avocado, and a tiny bit of veg.

Contrary to popular belief, the word “sushi” refers to the rice served with the (usually) raw fish, not the fish itself, which is considered more of a garnish. The rice is seasoned with sugar-and-salt infused vinegar and can make up 75 percent of each bite you take, which means that while you may be eating heart-healthy fish and vegetables, you're not getting much of them in each serving. Brown rice may have more fiber and nutrients but it doesn't contain fewer carbs or less sugar.
Two servings of Genji Sushi California rolls - one of the easiest to find take-out options at Whole Foods markets around the United States - has 740 calories and 22 grams of sugar. A McDonald's Big Mac and a small order of French fries total 780 calories and 9 grams of sugar. Think you'll cut calories by choosing veggie sushi instead? Not so fast: an eight piece serving of Genji Sushi's (avocado and cucumber roll) has 400 calories and 11 grams of sugar - more than a McDonald's Premium Bacon Ranch Salad with Crispy Chicken on top (390 calories, 7 grams of sugar). Add a little soy sauce to the sushi and you can really do some damage to your sodium levels. Two take-out packets of soy sauce add about 1,000 milligrams of sodium - nearly as much salt as 5 slices of bacon. 

When it comes to fat content, though, sushi is easily the better fast-food choice. Two servings of Genji Sushi California Rolls contain just 10 grams of fat, compared to 29 grams of fat in a Big Mac alone. Even oily fish like salmon and tuna contain far less fat than a serving of ground beef.
To make any sushi a little better for you, stick to rolls that don't include cream cheese or mayonnaise-based sauces, which can add a lot of fat. Sushi that contains tempura may be delicious, but the fried ingredients add extra calories. If you're indulging at a restaurant, go for the sashimi - strips of fish with the rice on the side - will really help you cut down on carbs. 

Butt - Bridge...

Easy exercise to do anywhere!  Lie on your back and bend your knees, hands and feet flat on the floor. Push through your heels and raise your hips. Keep the core engaged at all times and use the glutes to lift the body. When your shoulders, hips, and knees form a straight line, pause and give your butt a final squeeze before lowering back down. Increase the intensity by lifting one leg in the air.

Cola...

Another great way to get rid of any “cola” in your house!  Get rid of burn stains from pots with cola.  Let your pots and pans soak in the cola overnight and the stains will wipe right off, thanks to the acid in the soda!  I don’t think I will ever drink this stuff again knowing what it can do for pots and pans!

Sugar - Bad for for Your Skin...

We never stop battling with our skin. Just as it seems we've finally conquered acne, it's already time to fight fine lines and wrinkles. And all the while we're navigating SPF and vitamin D—skin care is certainly trickier than those face wash commercials would have us believe.

If starchy foods that break down quickly into sugar are an issue, it's no surprise that straight sugar can be problematic for the skin in much the same way. High blood sugar can weaken the skin by affecting tissues like collagen, according to Daily Glow, and leave you more vulnerable to lines and wrinkles.

Which is why it's likely not anything particular to chocolate, a rumored breakout culprit, that's giving you trouble, but the high sugar content of that sweet treat. If you're worried about breakouts, but dying for a nibble, stick with the dark stuff—it packs the most health benefits anyway!

Vitamins from A-Zinc...

To keep itself running smoothly your body requires an array of essential nutrients, ranging from disease-fighting antioxidants to bone-building heavy metals. Although you can get many of these nutrients in a daily supplement, nearly all of them can also be found in the foods you eat—or should be eating—every day.

Vitamin K

Why you need it: Vitamin K is a crucial ingredient in coagulation, or blood clotting. Without it, your body would not be able to stop bleeding when you bruise or cut yourself.

Where to get it: Green, leafy vegetables are the best source of this vitamin, also known as phylloquinone. Kale leads the pack with 1.1 mg per cup, followed by collard greens and spinach (about 1 mg per cup), and more exotic varieties like turnip, mustard, and beet greens.

Until Monday - Keep thinking veggies and protein!