What can one pound of muscle do for you?

One pound of muscle burns how many calories a day?

1. 25
2. 50
3. 75
4. 100

Diets often focus on what you have to eliminate:  no carbs (you know that I think that is a bad idea), sugar (good to eliminate for a little bit), all food but cabbage (really bad idea).  Instead of focusing on the plate being half empty, why not fill it up with foods you should be eating.

We all should be eating 5 to 7 servings of fruits and veggies, and some diet plans recommend trying to eat up to 13 servings a day.  So focus on what you can and should add to your meals and snacks.  Here are a few ideas of how to increase your intake of healthy foods.

• Use veggies as chip substitutes.  Carrots sticks, cucumber slices, jicama, celery and pea pods are great vehicles for hummus.
• Add berries to your breakfast cereal.  Strawberries are just coming into season so they should be less expensive.  Blackberries are super high in antioxidants too.
• Add extra veggies to your salads.  Left over steamed green beans or broccoli can go right onto your greens.
• Try vegetable purees instead of mashed potatoes.  Celery root, cauliflower and squash are tasty substitutes for mashed potatoes.

Do I have more suggestions?  I surely do, so

• Use an apple or bosc pear instead of crackers for cheese or peanut butter.
• Take a banana with you wherever you go.  You don't need to pack it in anything especially since it naturally comes with a nice thick skin.
• Add steamed veggies to pre-made soup.
• Cut up some fruit for dessert, it is a great palate cleanser and light enough to not push you over the edge.
• Snack on frozen grapes.
• Make smoothies for breakfast or a snack and add lots of frozen fruit to the mix.  Make your own since Jamba Juice is not really the best option.

Changing your lifestyle is all about attitude, so focus on the positive.  In fact, we can all focus on eating more fruits and veggies.

Good news for soup lovers ...

A new study out of Penn State has found that when served a low calorie soup (made of chicken broth, broccoli, potato, cauliflower, carrots and butter) and entree, diners consumed 20 percent fewer calories compared to when they did not have soup.

If you're thinking, "I've got to get my hands on that soup recipe."  Don't worry because the researchers say that you just need to stick to broth-based soups that are about 100 to 150 calories per serving.  This way you get an extra course at your meal, while eating fewer total calories.  Good news too, because my favorite lentil tomato soup is broth based.

I don't know what it is about Hot and Lean Pockets, but people love them.  Maybe it's how easy they are to prepare, but the truth is that ease is not always healthy (I'm thinking fast food, candy bars, etc).  Sorry to burst your lunch (or snack if you're really hungry) bubble, but here are the breakdowns for your favorite frozen stuffed sandwiches.

Four Cheese Pizza, No Meat:  390 calories, 20g fat, 800mg sodium, 11 sugar, 44g carbs

Beef & Cheddar:  360 calories, 17g fat, 820mg sodium, 8 sugar, 42g carbs

Cheeseburger:  340 calories, 14g fat, 700mg sodium, 14 sugar, 43g carbs

Turkey, Ham & Cheese:  300 calories, 13g fat, 740mg sodium, 8 sugar, 37g carbs

Chicken with Cheddar & Broccoli:  300 calories, 11g fat, 590mg sodium, 9 sugar, 41g carbs

Steak Fajita:  280 calories, 11g fat, 780mg sodium, 11 sugar, 34g carbs

Want to see where the Lean Pockets stand (and if they are really all that lean)?  Then

Four Cheese Pizza:  290 calories, 7g fat, 690mg sodium, 9 sugar, 44g carbs

Roasted Turkey & Ham with Low-Fat Cheese:  280 calories, 7g fat, 690mg sodium, 11 sugar, 43g carbs

Cheeseburger:  280 calories, 7g fat, 810mg sodium, 8 sugar, 44g carbs

Turkey, Broccoli & Cheese:  270 calories, 7g fat, 710mg sodium, 8 sugar, 40g carbs

Chicken, Broccoli & Low-Fat Cheddar:  260 calories, 7g fat, 590mg sodium, 9 sugar, 40g carbs

Ultra with Whole Grain, Ham & Low-Fat Cheese:  210 calories, 7g fat, 570mg sodium, 3 sugar, 21g carbs

Fit's Tip:  Want to laugh your hot pockets off?  Check out my post on hot pockets.  Trust me, it's hilarious.

Who hasn't had their share of instant noodle soups?  They're quick, they're easy, and they're cheap.

With all that said, I probably don't need to tell you that most of them aren't the healthiest thing you could eat.  Want to see how they compare?  Then