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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Sleep and Health

                                                                 Sleep and Health
It’s hot across the wire – the NYC Board of Health has put a ban on sugar-sweetened beverages. The ban is an amendment to the New York City Health Code, prohibiting the sale of sugar-sweetened beverages larger than 16 ounces in restaurants, delis, movie theaters, stadiums, food carts, and other venues throughout New York City. What some are calling the Bloomberg ban extends to any beverage with more than 25 calories per 8 ounces, including some sodas, coffees, teas, smoothies and lemonades. It excludes drinks such as milkshakes, drinks that are more than 70% fruit juice, and alcoholic beverages.

ATS-Strenghn Training and why you should Ats for Personal Training.

ATS-Strenghn  Training and why you should Ats for Personal Training.

You get long last result and learn what other training are consistently not doing to be to get client result and keep results. At ATS is a one-one private motivation session with a 15 years experience training that has help hundred of people. That is living a better healthier life and get better with making sure they know what the portion size of their food. They have better knowledge of how to workout in the gym, and do more home body stretching, have a clear understand of cardiovascular calories burn. So people have understand you should be training to what you do in life cause you should be training off to what you as far as family activities, work activities, House activities as far clothes basket moving, caring a TV around you house or Having cardiovascular system that give you the energy so your able energy for stay actively breathing so that your digestive system stay functional so you bones, joint can get the fuel it need to stay young.