Even if you don’t have a sweet tooth, you still need to be vigilant about the amount of sugar you consume every day. From sweetened beverages like fancy store-bought coffee to pasta sauces to breads — and of course, desserts — sugar is in lots of foods we eat.
When blood tests and MRI revealed that I had to pay attention to my health, my general practitioner sent me to talk to a nutritionist. Hearing that I was borderline diabetic put the fear of the Lord in my mind and convinced me I really should pay more attention to what I eat, and more precisely to the junk food I nibbled on between meals when I am stressed or bored. Luckily I met with a wise and understanding dietician who didn’t try to change the food I was used to but showed me how to eat wisely. So here are a few tips if you are interested in protecting your health:
- Eat 3 meals and 2 snacks per day.
- Fill half the plate with fruits or vegetables.
- Choose low fat meats and dairy.
- Make half your starch whole grains.
To build a plate:
- Choose 3 food groups for each meal.
- Choose 2 food groups for each snack.
- You need a protein with each meal and snack.
Servings:
- Whole grain or Starchy vegetables: 5 servings per day
- Proteins: 9 serving per day
- Non-starchy vegetables or Fruits: 2 servings per day
Examples of meals:
| Breakfast | 2 | Eggs |
| 1 slice | Toast with 1 teaspoon butter | |
| 1 cup | Orange slices | |
| AM Snack | 2 tbsp | Nuts |
| Lunch | ¼ cup | Turkey deli meat |
| 1 slice | Cheese | |
| 2 slices | Bread | |
| 2 cups | Green leafy vegetable/tomatoes | |
| 1 tbsp | Mayonnaise | |
| PM Snack | 1 tbsp | Peanut butter |
| 1 cup | Apple slices | |
| Dinner | 2 oz | Chicken Breast |
| ½ cup | Pasta | |
| 1 cup | Broccoli | |
| Night snack | ½ cup | Yogurt |
| ½ cup | Blueberry |
Eat healthy and keep your mind healthy: read fun romance novels
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Denise Lambert fell in love at first sight with Damien Booker, a biracial law student. They danced the night away, and she welcomed his passionate kiss. But then he disappeared.
Five years later, she can’t believe her eyes when the pizza delivery boy sporting a long frizzy mane and a bushy beard is none other than Damien. He kisses her and runs away. She manages to get his phone number and reconnect with him. For weeks, they chat on the phone, until she bumps into Zorro, the exotic male dancer, at her friend’s bachelorette party—Damien again who kisses her senseless. But Denise is fed up with the jack of all trades, working long hours at three low-paying jobs. She’ll have to break it off with him unless…
Determined to be worthy of her love, Damian set aside his resentment against discriminating lawyers. Clean cut and well-groomed, he applies to various firms, until he garners several interviews and finally lands the right position in the right firm. Will his effort pay off? Or will he have to fight her friends and relatives to bring Denise into his arms?
No Vacation Plans is part of Love Plans Series.
New York Times and USA Today Bestselling Author, Mona Risk, received an Outstanding Achiever Award from Affaire de Coeur Magazine. She’s a two time winner of Best Contemporary Romance of the Year from Readers Favorite; a winner of Best Romance Novel of the Year from Preditors & Editors Readers Poll; and an EPIC Award finalist.
Mona Risk’s name has often been posted on the Amazon.com 100 Most Popular Authors in Romance list, and her books have garnered: Top Pick, Outstanding Read, Sweetheart of the Week, and Best Book of the Week from various reviewers, and received two mentions in Publisher’s Weekly.
Mona lives in South Florida and has traveled to more than eighty countries on business or vacation. She writes contemporary romances, medical romance, romantic suspense, and paranormal fantasy. Sprinkled with a good dose of humor, her stories are set in the fascinating places she visited or more simply at home.
If you like to travel and love to read, come and enjoy her international romances. Meet the spirited heroines and special heroes who share irresistible chemistry in stories that simmer with emotion.
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