Look how cute my niece is! Tiny little thing is not even a month old and she’s a character.

Oh btw she’s 1/2 black, 1/4 White, 1/16 Mexican, 1/16 Chinese, and 1/16 Portuguese. #unitednations

My substitute for weights.

1. Green Vegetables (Spinach, Broccoli, Asparagus)

Vegetables are packed with important nutrients, but they’re also a critical part of your diet. These green vegetables contain vitamins A, C, K, and fiber. I like spinach in particular because one serving supplies nearly a full day’s serving of vitamin A and half of your vitamin C. Broccoli is a favorite of mine. It’s high in fiber and more densely packed with vitamins and minerals than almost any other food.

2. Oatmeal

Oatmeal has been known to boost energy and sex drive, reduce cholesterol, and maintain blood sugar levels. Oatmeal contains soluble fiber, meaning that it attracts fluid and stays in your stomach longer than insoluble fiber (like vegetables). This aids in decreasing cholesterol levels because the soluble fiber binds with digestive acids made from cholesterol and drives them out of your body. This causes your liver to pull cholesterol from your blood to make more digestive acids, and thus bad cholesterol level drops.

Oatmeal is a great pre-workout meal. Eat 1 cup a few hours before and that will fuel your body throughout your workout. Also it aids in waking you up during those sluggish mornings and helps you avoid those late night binges.

3. Dairy Products (Fat-free or low-fat milk, yogurt, cheese, cottage cheese.)

Dairy Products aid in building strong bones and firing up weight loss. Low-fat yogurt, cheeses, and other dairy products can play a key role in your diet. I recommend milk as your major source of calcium. Cottage cheese is also a great late night snack because it contains slow digesting proteins called Casein Protein. While your sleeping, your muscle are being constantly fueled with protein throughout the night. I also like to drink milk with my meals because it makes me feel full faster.

4. Avocados

Avocados contain a good dose of heart healthy mono and polyunsaturated fats. They also contain oleic acid, a monounsaturated fat that may help lower cholesterol. Personally, I eat about 1/4 to 1/2 an avocado a day. I mix it in a little tuna and rice for some healthy added fats. Yes I know their expensive, but go to Costco and buy the 5-pack for $6.

Avocados are also a great source of potassium. Potassium can help ward off high blood pressure, heart disease, and stroke. Lutein is also found within this fruit, which helps eyesight and protects against breast cancer.

5. Dark Chocolate (yes it’s good for you!)

Finally something to get excited about! Dark chocolate can improve overall heart health by reducing LDL aka “bad cholesterol” and increasing blood flow to the brain. It may also improve blood sugar levels, which could reduce diabetes risk. Chocolate receives its power from flavonoids, a phytochemical found in the cacao bean, from which cocoa is taken. The more cocoa it contains, the better it is for you. That’s why I suggest dark chocolate, contains the highest percentage of cocoa.

Now dont go crazy eating tons of dark chocolate because of this new found “good-for-ya” health discovery. Chocolate contains a lot of sugar, calories, and unhealthy fats. So eating too much of it will cancel out any of the benefits I previously mentioned. One ounce is roughly all you need in a day, which is about 6 Hershey’s Kisses.

Once again let me remind you that this is not a miracle diet. Please get out and exercise. Diet and exercise go hand in hand. ENJOY!