The Best Life Blog

Picture Perfect Portions

What's a reasonable portion of pasta? Mashed potatoes? Broccoli? If you're not sure, join the club! Thanks to out-sized restaurant portions, giant cookies, muffins and other baked goods, king-sized candy bars and all the other huge portions out there, it's hard to know what a serving looks like. But learning to keep your portions in check can help you cut calories and reach your goal weight.

You don't have to be a portion pro to figure out serving sizes, though. In fact, you don't even need measuring cups, spoons or a scale. Simply use everyday items to size up your servings. Take a look at the chart below, from The Weight-Control Information Network, to help put portions into perspective.

Serving Sizes

1 cup of cereal = a fist

1/2 cup of cooked rice, pasta, or potato = 1/2 baseball

1 baked potato = a fist

1 medium fruit = a baseball

1/2 cup of fresh fruit = 1/2 baseball

1 1/2 ounces of low-fat or fat-free cheese = 4 stacked dice

1/2 cup of ice cream = 1/2 baseball

2 tablespoons of peanut butter = a ping-pong ball

For more healthy-eating advice, check out TheBestLife.com.

A Toast to Toaster Ovens

I'd never owned a toaster oven before I went to graduate school. When I moved into my apartment in Boston, my new roommates used a toaster oven (instead of a conventional toaster) for toasting English muffins, bread, etc. Then, when I moved into my current apartment in New York City, my roommate also had a toaster oven, but she does much more than simply toast bread with it—she actually bakes, roasts, and broils in it! After watching her create meals for one or two in the tiny oven, I started using it myself—even making a batch of cookies in the toaster oven.

If you don't currently use a toaster oven, hopefully this blog will give you a few reasons to start. First, you can bake small items in a toaster oven without producing the heat that a full-sized oven does. This means that in the summertime, your air conditioner doesn't have to work overtime to cool the kitchen. Toaster ovens also use a lot less energy than their full-sized counterparts, which saves you on your monthly electricity bill! 

These mini ovens are also teen-friendly. While you might not trust your teen to remember to turn off the regular oven when they're done, most toaster ovens turn off automatically when their timer goes off. And, of course, there are my two favorite reasons: Toaster ovens are easy to clean and they heat up very quickly.

For more time-saving cooking tips, visit TheBestLife.com.

Amazing Apple Cider

Apple cider is the celebratory drink of the fall. Warm on a chilly day or cold during an Indian summer, it's hard to pass on at least a taste. This may be the one time of year and the one drink where I break my hard-and-fast rule: Don't drink the juice—eat the fruit.

I'm acutely aware of all available cider because my daughter is always drawn to cider stands at every farmers market, roadside stand and regular market that we visit. If you do decide to enjoy some, make sure to go for cider that is unsweetened and unfiltered. Also, I enjoy cider only in the fall when apple season is at its peak. I like to serve my apple cider warm and mulled in the evening or later afternoon. In addition to the delicious taste, it will make your whole house smell great. Give it a try!

Mulled Cider
Makes 8 servings

INGREDIENTS
1/2 gallon apple cider
2 cinnamon sticks
1 teaspoon nutmeg
Zest of 1 orange
2 whole cloves
    
DIRECTIONS
Place  apple cider in a medium-sized heavy saucepan over medium heat. Add the remaining ingredients and bring to a simmer. Turn  heat down to low and allow  cider to cook for about 20 minutes. Strain and serve.

Nutritional Information
1 serving
Calories: 119
Protein: 0 g
Carbohydrate: 30 g
Dietary Fiber: 0.5 g
Sugars: 27 g
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Calcium: 21 mg
Sodium: 8 mg 

For more healthy, tasty recipes, check out TheBestLife.com.

Michelle's Training Update: Finding The Balance

Yesterday I went to the gym and had a great workout. I did a 30 minutes on the stair climber, and performed 10 strength training lifts.

Then today, I went to a yoga class. I felt amazing as I left the studio, but it was a different kind of post-workout glow—not the same feeling as after yesterday's cardio step workout and strength session.

I thought about the difference between the two and this is what I discovered. The gym allows me freedom to go whenever I want, I can choose between a number of pieces of cardio equipment as well a variety of strength training exercises. On the other hand, the yoga studio gives me an opportunity to let my mind relax, and I don't have to think about what I want to do next as my yoga instructor will tell me. 

In yoga, as I'm working on stretching muscles (that I forgot I had and definitely didn't know were so tight!), my focus is redirected. I concentrate on myself versus the world outside. I leave both places—the yoga studio and the gym—feeling tired, uplifted, stronger and overall happier than when I first walked in the door.

I am so excited that yoga is a part of workout routine now because allowing a new practice into my life allows me to work not only on myself physically, but also mentally and spiritually in a variety of ways.

I'm excited to see the results as I continue to workout in the gym as well as attend yoga classes. I feel there is a lot I can learn from my friends who are "yogis" as well as "gym rats." I am learning a combination of both practices will work best for me.  

I think that is what a lot of the articles, advice, and community boards on www.thebestlife.com are all about: It's an opporutnity to see what others think or to read about their experiences before you jump in and try somehting else. While I value other's opinions, ultimately what works for me is the best form of exercise.  

Nutrient Know-How

Healthy shopping starts with knowing the facts about the food you're putting in your cart, and nutrition facts labels are like a road map to your healthy destination. The following nutrient information from my ebook, The Grocery Cart Makeover, will help you better understand food labels.   
 
Calories: Nutritionally speaking, calories are a measurement of energy from food or drinks. Once consumed, this energy is either burned from physical activity or stored in your body for later use. Daily calorie needs typically range from 1,500 for inactive women or older folks to 2,800 for active men, very active women and teenage boys; competitive athletes may need a lot more. Eat fewer calories than your body needs, and you will lose weight; eat more, and you will gain weight. Too many calories results in weight gain regardless if those calories come from whole grain pasta, fish and nuts, or butter, donuts, and candy.
 
Total fat: Fat is calorie-dense (it has nine calories per gram—more than twice the amount of carbs or protein), and too much fat in the diet can lead to excess calories, and inevitably, weight gain. However, fat is a necessary and important part of the diet. It adds flavor to foods, helps you feel satisfied, cushions vital organs against injury, and helps the body absorb vitamins A, E, D, and K. Around 30 percent of your calories should come from fat, and a good rule of thumb is to check the label, and pick foods that have less than 3 grams of fat for every 100 calories in a serving. Or, if your a math aficionado (unlike me), divide the calories from fat (also on the label) by the total calories.

Saturated fat: Saturated fats (found in animal sources like red meat, dairy, and a few plant-based sources, like coconut and palm kernel oil) are responsible for raising blood cholesterol, which increases your risk for coronary heart disease. No more than 10 percent of your calories should come from artery-clogging saturated fat.

Trans fat: While small amounts of trans fat occur naturally in meat and dairy products, the real troublemakers are the trans fats found in oils that have been hydrogenated. Manufacturers partially hydrogenate (add hydrogen to) oils to extend the shelf-life of their foods or to turn liquid oils into solids (turning oil into margarine for instance), which creates unhealthy trans fat. Trans fat not only raises bad cholesterol, it also lowers your good protective cholesterol, dually increasing your risk for heart disease. Thus, margarine, shortening, as well as many processed foods made with them constitute a major source of unhealthy trans fat. Try to avoid trans fat altogether. Fortunately, that's becoming easier to do now that many manufacturers are removing partially hydrogenated oil from foods. (Smart Balance spreads, which carry the Best Life seal, never contained partially hydrogenated oil.)

Sodium: When talking food labels, sodium is the same as salt and salt is the same as sodium. While some sodium is necessary to keep our body fluids in balance, too much sodium from foods can lead to high blood pressure and eventually, an increased risk for heart disease. Healthy adults should limit daily sodium intake to no more than 2,300 or 2,400 mg of sodium per day, depending on their calorie intake.

For more healthy-eating help, check out TheBestLife.com.

Tricks for a Healthy Halloween

Reaching into that candy dish is fine—as long as you're doling out those sweets to trick-or-treaters, and not yourself! Don't let Halloween and all its luscious goodies sideline your diet. Instead, try these tricks to treat yourself right during this candy-filled holiday.

Buy treats you don't like. The Halloween holiday can be an excuse to stock up on your favorite candy. Why tempt yourself? Instead, grab a bunch of candy that you don't even like, and you won't be reaching for it. If you do end up with a bag that contains your favorite candy, be sure to give those out first so when Halloween's over, you won't have them lying around.

Skip the sweets. Who says you have to give out candy? Instead, opt for non-food treats, such as erasers, pencils, markers and stickers. If you'd rather hand out edible goodies, try healthier treats like packages of dried fruit or pretzels. Another good idea: If you'll be taking your kids door to door to trick or treat, shift the emphasis away from candy altogether by supporting a UNICEF drive; then you can collect coins instead of candy.

Indulge wisely. If you're going to splurge, be sure to look at the portion size and ingredients of the candies you choose; they vary greatly in fat and calorie content. And keep in mind that a single lollipop or a piece of hard candy can be enjoyed longer than a chocolate bar for fewer calories.

Party healthy—not hearty. Throwing a bash? Take advantage of many of the seasonal, festive foods including healthful pumpkin seeds, apples or popcorn.

For more healthy-eating advice, check out TheBestLife.com.

A Boon for Beans

Beans and lentils—both members of the legume family—are a pantry staple that I always have on hand. With a can of low- or reduced-sodium beans or a package of dried beans, I know that I always have a nutrition-rich food ready to go.

One of the greatest things about beans is that they're so satisfying. That's because they're high in fiber and rich in protein—a combination that you don't get from most single foods. They're a particularly good source of soluble fiber, the type of fiber that can help lower bad cholesterol. But despite all of their star nutrition qualities, what I love most about beans is how versatile they are.  There are so many different types to choose from and ways to eat them. Here are some of my favorite types of beans and how I use them to create meals and snacks:

Black beans. Drain and rinse low-sodium canned black beans and mix with frozen corn and salsa to create a great fajita or taco filling or use as a dip for baked tortilla chips. 

Kidney beans. These are great simply layered on top of a green salad with lots of veggies and vinaigrette dressing, or, my favorite way, in a hot cup of homemade minestrone soup.  

White/Cannellini beans or Great Northern beans. Add them to marinara sauce and serve over pasta. Or try mixing them with tomato, cucumber, reduced-fat feta cheese, olive oil, and red wine vinegar to make a cold salad. 

Lentils. These are the one type of legume that I usually make from scratch because the taste and texture of lentils cooked from dried is wonderful. Plus, lentils don't need to be pre-soaked before cooking, which cuts back prep time. (To cook lentils, remove debris or shriveled lentils, then rinse and drain. Cover the lentils with water and bring to a boil for about two minutes. Reduce to a simmer and cook until tender, usually about 20 minutes.) Use them to make a Mediterranean lentil salad by cooking dried lentils with carrots, onion, garlic, and thyme. Once lentils are cooked and drained, add olive oil, vinegar, lemon juice, and parsley, and toss to coat.

For more information on healthy-eating, check out TheBestLife.com.

Chewing the Fat

You probably already know how dangerous trans fats are. Not only can they interfere with your weight-loss efforts (foods with trans fat are often higher in calories), they're also raise total cholesterol and also lower HDL or "good" cholesterol levels, which can increase your risk for heart disease.

Unfortunately, many people are confused about where these harmful fats lurk. In a recent survey of 1,000 Americans done by researchers at the University of Colorado in Denver, 92 percent had heard of trans fats and 75 percent knew they were bad, but only 21 percent could name three food sources of the fat.

There are many foods that typically contain trans fat—see the list below and do your best to avoid them whenever possible. And of course, you should always check a product's label. Remember to look not only at the nutrition facts panel, but also the ingredients list. Because of an FDA loophole, products that have .49 g trans fat or less per serving can say they have 0 g. The best way to check for trans fat: Look for "partially hydrogenated fat/oil" on the ingredients list—it's the source of trans fat.

Fortunately, many companies have been making the shift away from using partially hydrogenated oil and they now offer reformulated trans-fat-free products. For instance, Lean Cuisine meals with the Best Life seal don't contain trans fats. Smart Balance Buttery Spread is another Best Life approved product that's free of the harmful fat.

And remember, just because a product is trans-fat-free doesn't mean it's automatically healthful. Companies had to replace the fat with something, and that's often saturated fat. While saturated fat is OK in moderation, too much can increase levels of LDL ("bad" cholesterol). So, compare labels and buy products with lower levels of saturated fat.  

Main Sources of Trans Fat

• Margarine
• Vegetable shortening
• Cookies
• Microwave popcorn
• French fries
• Frozen meals
• Crackers
• Ramen soups
• Cake mixes
• Nondairy creamers
• Chips
• Candy

For more healthy-eating advice, check out TheBestLife.com.

Michelle's Training Update: Yes To Yoga

My new goal, since deciding not to do the marathon this month, was to try out different forms of exercise. This week I dipped my toes into the world of yoga. I have taken a few classes here and there over the years, but never really committed to learning the practice.

I called some studios close to my house and spoke to a few of my friends before choosing a studio I thought would work best for me. What I like about the one I selected is that I didn't have to commit to a long term contract or go in for a visit before I attended a class. I was able to look at the schedule online and easily see what classes were recommended for beginners. 

My girlfriend Rebecca and I went to the studio together: I was happy to have a friend because I was trying something new and I was a bit nervous. We settled on our mats and were quick to raise our hands when the instructor asked if anyone was new. Throughout the class, the instructor always gave us options to vary the intensity. 

It felt good to stretch and work on improving my strength without the use of machines or barbells. I loved concentrating on myself and my breathing. After class I felt at peace, my body had been challenged, but I was relaxed and happy. I'm excited to go back in the next few weeks and try a few more classes to really find one that I connect with.

After class, I logged my progress at strength training under Yoga/Stretching on The Best Life. During class we performed 10 exercises so I was proud to log in 10 for my progress today! Stay tuned as I try a few new classes in the coming weeks...

Pumpkin Pointers

When I see the big bins of pumpkins outside of stores this time of year, I start debating whether I'll carve a spooky or goofy face to greet the little princesses and cowboys that ring my doorbell on Halloween. But spying the orange orbs also gets me excited about my favorite delicious (and nutritious) seasonal treats that feature pumpkin. 

Pumpkin is brimming with beta-carotene and fiber, which can help tame your appetite. And the seeds are a good source of monounsaturated fat and protein, so don't toss them. Instead, clean and roast them (toss with a little olive oil and spices, and bake at 300 degrees until golden) for a healthy and crunchy snack or soup topping. Best of all, in these tough economic times, just one pumpkin purchase can enhance several meals.

Of course, carving your own pumpkin is messy and time-consuming and there's only a short period where you'll be able to buy fresh pumpkins. I completely advocate using canned 100 percent pumpkin (like Libby's)—I do it all the time. But at least once in the autumn season, I like to roll my sleeves up and dig in. What to do with all that pumpkin? There's plenty, it turns out. Here are just a few ideas: 

For an unusual side dish, peel a small sugar pumpkin then slice from top to bottom into 1/2-inch disks. Remove seeds and membranes.  Rub with olive oil, salt, pepper and sprinkle with rosemary or thyme. Now, are your ready for this? Grill until tender. You'll end up with a company-worthy—but simple—veggie side. Because Halloween is on a weekend this year, I'm taking full advantage and throwing a costume dinner party. And guess what's on my menu? I can't wait to surprise my guests with a fun and healthy take on pumpkin straight from the grill.

No matter how big your Halloween party, you'll probably still have leftover pumpkin. It's easy to store leftover cut-up chunks in the freezer to add to a mixed vegetable soup or even finely dice for chili later on. If you have time, steam some pumpkin in the microwave, then puree and store in the freezer in ½-cup bags. That way, any time you crave a little taste of autumn, it's as easy as defrosting some pumpkin and using it to add moist texture to homemade baked goods or a punch of antioxidant power swirled in nonfat vanilla yogurt with cinnamon and nutmeg.

For more healthy-eating ideas, check out TheBestLife.com.