Abs Exercise 4 (draft)

the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.

How to:

1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.

2. Contract the abs and lift the shoulder blades off the floor.

3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.

4. Lower and repeat for 1-3 sets of 12-16 reps.

5. You can add intensity by holding a light dumbbell if you need more of a challenge.

Categories: Abs Excercise

Rice Cake with Cheese

Top a low-cal rice cake with a slice of reduced-fat or fat-free cheese. The cheese adds protein to keep you satisfied, and the entire snack is still pretty low in carbohydrates, making this a great choice for dieters with diabetes.

85 calories, 7 g carbohydrates

Exchanges: 1 lean meat, ½ starch

looking for another way to enjoy protein-packed cottage cheese? Use it as a dipping sauce for your favorite crudités. Slice up cucumbers, baby carrots, or pepper strips and pair with a half cup of nonfat or low-fat cottage cheese. You'll feel full — without any guilt — in no time!

110 calories, 10 g carbohydrates

Exchanges: 2 lean meats; 1 ½ vegetables

Sugar-Free Gelatin

Yearning for something sweet and fruity? Sugar-free gelatin will satisfy your craving for almost no calories. And, if you're following the exchange system, it's considered a "free food" (meaning you can eat it whenever you like)!

10 calories, 0 g carbohydrates

Exchanges: free food

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Get Out of That Rut

Mixing it up, whether by altering your routine or trying something new -- like changing your hairstyle -- can improve your outlook and mood. Driving a new route to work, walking the dog down a different street, or eating a new food for breakfast can help keep things fresh. Focus on one easy-to-accomplish change at a time to ensure success.

Walk Around the Block

You don't have to spend hours at the gym -- even a little movement can get you in touch with your body and help you regain your energy. A simple walk around the block can clear your head, and exercises that involve a bit of meditation -- such as yoga or tai chi -- can help recharge both your body and your mind.

Eat More Fiber

Fiber can help you feel fuller faster so you eat less and lose weight. Getting enough fiber also keeps you regular and is good for your heart. So in addition to the health benefits, getting enough fiber can result in fewer things to be stressed about! The good news is that fiber comes in many tasty forms, from oatmeal and whole-grain breads and cereals to fruits such as apples, citrus, and strawberries, and vegetables.

Focus on the Present

Being aware of where you are and what is happening right now -- some call it mindfulness -- can help you relax instead of fretting over what's looming on the horizon. Let go of thoughts about the past or future, and focus on the present moment. How does the air feel against your skin? How does the pavement feel under your feet? If your mind wanders, just bring it back again to focus on the present.

Yogurt with Flaxseed or Nuts

Yogurt is an excellent source of lean protein, which plays an important role in weight loss and managing blood sugar for type 2 diabetes. Top a six-ounce container of calcium-rich nonfat plain or artificially sweetened yogurt with two tablespoons of ground flaxseed and you'll add a heart-healthy boost of omega-3s. For added variety, swap the flaxseed for 1 tablespoon chopped almonds, pecans, or walnuts. Note that I recommend artificially sweetened yogurt for diabetics rather than regular sweetened yogurt to keep carb intake to a minimum.

150 calories, 20 g carbohydrates

Exchanges: 1 to 2 fats, 1 fat-free milk

Oranges and Almonds

For an energy-boosting bite, this snack gets an A plus. Oranges have a high water content and more soluble fiber than most fruits, and almonds (ten make a great snack-sized portion) deliver a nutritious package of fiber, protein, and heart-healthy unsaturated fats.

150 calories, 21 g carbohydrates

Exchanges: 1 fruit, 2 fats

Celery Sticks and Cream Cheese

Though it's not as high in protein as cottage cheese or peanut butter, cream cheese is a soft, spreadable cheese that can be a satisfying addition to a snack of celery sticks (or another crisp veggie). Regular cream cheese is very high in fat, so make sure to choose a reduced-fat brand and limit your portion to two tablespoons.

80 calories, 2 g carbohydrates

Exchanges: 1.5 fat

I single out pistachios for a couple of reasons: Of all types of nuts, they contain the highest level of phytosterols — natural plant compounds that have been shown to lower cholesterol. They're also my "nut of choice" when it comes to weight loss: For 100 calories you get about 25 pistachio nuts (per nut, they're the least caloric of all nuts) and, because you have to remove the shells, they'll slow down your eating!

100 calories, 5 g carbohydrates

Exchanges: 2 fats

Edamame (green soybeans) contain fiber-rich, high quality carbohydrate, protein, and heart-healthy omega-3 fats, a winning trio that helps keep blood-sugar levels steady. Buy them in the pod (like pistachios, the shells will slow down your eating) and steam or microwave a cup's worth, snap them open, and pop 'em in your mouth — yum!

150 calories, 12 g carbohydrates

Exchanges: 1 medium-fat meat, 1 starch

Guacamole (a heart-healthy pick, thanks to the monounsaturated fats in avocado) and hummus (made from nutrient-rich, high-fiber chickpeas) both make great snacking dips. Try a quarter cup of either with sliced vegetables for your next mid-afternoon pick-me-up.

120 to 150 calories, 13 g carbohydrates

Exchanges: 2 vegetables, 1 to 2 fats

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