This week's tip: Eat nuts.

Remember when you refrained from them because they were too fatty? Well, they are high in fat, yes, but that's not considered a bad thing any more. High in monounsaturated and polyunsaturated fat (the good fats) they actually help decrease the bad LDL cholesterol and improve the good HDL cholesterol.

Studies are showing that those that consume a handful of nuts on most days of the week maintain a healthy weight and decrease the risk of heart disease. Nuts are a great source of protein to include in the middle of the day with fruit, so your blood sugar doesn't take a dive and send you rushing home instead of to the gym.

Don't overdo it, though. They are high in calories. Try pre-sectioning in plastic baggies so you don't scarf down half a bag.

Annette Herrick is a certified physical trainer who lives in West Seattle and can be reached at annette@fitnessforvitality.com