Donna Spangler


Author of the Best-Selling Book: HOW TO GET A RICH MAN

Author of the Best-Selling Book: HOW TO GET A RICH MAN



The Glycemic Index


As many of you may know there is a lot of information out there about the Glycemic Index and how it affects blood sugar levels, diabetes, and overall health. During the course of my research, I had the opportunity to speak to expert nutritionist, Karen Cohen, about the GI Index and the importance of eating small meals throughout the day. Maintaining a healthy diet is not only an effective way to maintain your body weight, but it also has positive effects on sleep, critical thinking, and having energy throughout the day. With so much conflicting information out there, eating healthy can sometimes feel quite overwhelming. Essentially, we want to avoid foods that easily convert to sugar. Any simple carbohydrate like donuts, white bread, and desserts generally have a high glycemic index while insoluble fibers and complex carbs generally have a low to mid level glycemic index. I asked Karen to discriminate between good and bad carbohydrates because they are not all created equal! Grains such as quinoa and brown rice slow down the glycemic spike and if you do eat just white rice, make sure to pair it with something high in protein like beans. It is also important that to maintain a balanced, healthy lifestyle, you eat every four hours to prevent your blood sugar level from going down because then you overeat. Whether it’s snacking on nuts, fruit, or a healthy complex grain, always make sure to keep healthy options around the house in between meals.

Healthy snack options:

Whole grain toast with almond butter

Roasted, unsalted cashews, almonds, walnuts, brazil nuts

Fruits with low sugar levels like strawberries, blueberries, plums, and tomatoes

Half an avocado with fresh lemon juice and a drizzle of olive oil and salt

Cottage cheese or ricotta

Egg whites

Back Exercises with Donna

Summertime is about feeling confident in your skin and body. Whether that means breaking out your bikini for the pool or beach, getting into a tiny summer dress, or wearing your favorite cut off shorts, we don’t want to feel self-conscious about our bodies. Although most of us realize that eating healthy and moderate exercise are key to self-preservation and staying fit, most of us don’t necessarily take full advantage of the ways in which we work out.

Today I want to talk about exercises to develop a slender, lean back. There are certain exercises that can help you achieve your desired results when combined with a regular cardio routine. One of my favorite back exercises is demonstrated in the video below with my favorite trainer, Aldo Juliano. In the video, Aldo shows me how to do the lateral row with resistance bands. All you need are resistance bands, a chair, and a pole or door.

When performing the lat row, make sure to sit straight up in the chair with good posture. Pull the bands towards your body, keeping your arms straight and repeat until you have completed at least three sets of ten. It is important that when performing strength training exercises, you stay persistent. Results take time to build and keeping that in mind will help you to realistically orient your goals! Have a wonderful weekend friends and stay cool!