Fruit...

Has fruit received the boot from your diet? If so, you need to add it back in, because you should know the truth about sugar. While it is true that fruit does contain sugar,  it's natural fruit sugar and it won't spike blood-sugar levels like table sugar will.

More importantly, the fructose found in fruit will help to re-saturate liver glycogen stores, and this is one of the deciding factors as to whether your body releases energy or not.

I still have to watch my fruit intake!  I just had my annual visit with the doctor, everything is perfect except my blood sugar level is on  alert status again!  

Until Monday - Keep thinking veggies and protein! 

Thinking Calories Only Matter For Weight Maintenance

While it is true that the amount of calories in your diet will determine whether you gain or lose weight, remember that the type of calories you take in will determine how easy it is to attain your desired calorie level. The more healthy foods you eat, the less you crave the junk!  If you're eating nothing but junk food or processed snack foods, you'll likely either go way overboard with your calorie intake or have to battle with blood-sugar highs and crashes all day long - with the corresponding hunger that comes with them!e corresponding hunger that comes with them.

Overhead Press...

This simple exercise really helps keep my arms in shape!

Stand with feet wide, knees soft, holding dumbbells with arms in a goal post position (elbows open to sides at shoulder level). Brace abs into spine and extend arms straight overhead. Slowly lower elbows to return to start. Do 20 reps

Packaged Egg White..

If you're eating egg-white omelets made with egg substitutes, you might want to think twice about ditching whole eggs with the yolks. Unlike the real stuff, egg beaters contain artificial ingredients such as “color” and maltodextrin, a sweetener also used in candy. Plus, the yolks hold about 40 percent of an egg's protein as well as lutein, which keeps eyes healthy. They're also one of the main sources of choline, a nutrient that boosts memory, keeps fat from building up in your liver, and makes up your cell membranes.

Healthier swap: When I am pressed for time - I always have hard boiled eggs on hand.  Sometimes  I have a hard boiled egg, wedge of light laughing cow cheese on a whole wheat sandwich thin!

Instant Oatmeal...

Those little packets of breakfast cereal cook so quickly because they're processed, meaning they have a high glycemic index so your body also digests them quickly. Translation: You'll be reaching for a mid-morning snack to tide you over in no time.

Healthier swap: Slow-cooked oats take longer to make, but they're also less processed, have a low glycemic index, and will keep you full until lunch. To save time, whip up a batch of steel-cut oats on the weekend, and then divide them into individual-portion Tupperware packs, which will make it easy to just grab the container and heat it in the microwave. Stir in sliced apples, cinnamon, and a drizzle of maple syrup for taste.